HELEN
Three round fot time of:
400-meter run
21 kettlebell swings (53/35 lb, 24/16 kg)
12 pull-ups
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to test different aspects of fitness, providing a standard by which athletes can measure their progress. Among these, “Helen” is a straightforward yet challenging workout that combines running, kettlebell swings, and pull-ups, making it perfect for athletes at a beginner to intermediate level.
The Workout
The “Helen” workout consists of three rounds for time of:
- 400-meter run
- 21 kettlebell swings (53 lbs for men, 35 lbs for women)
- 12 pull-ups
Equipment
To complete the “Grace” workout, you’ll need the following equipment:
To complete the “Helen” workout, you will need the following equipment:
- Running space or a treadmill for the 400-meter run
- Kettlebell (53 lbs for men, 35 lbs for women, or scaled as needed)
- Pull-up bar
- Stopwatch or timer to track your time
- Chalk
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Movements:
Movements
The “Helen” workout includes the following movements:
- Running
- Kettlebell Swings
- Pull-ups
Preparation
Proper preparation is essential to perform the “Helen” workout effectively and safely. Follow this step-by-step guide to warm up:
General Warm-Up (10-15 minutes)
Start with a general warm-up to get your body moving and ready for the workout:
- Light Cardio (5 minutes): Choose an activity like jogging, rowing, or cycling to elevate your heart rate and increase blood flow to your muscles.
- Dynamic Stretches (5-10 minutes): Perform movements such as leg swings, arm circles, and torso twists to improve mobility and flexibility. Focus on areas that will be heavily used in the workout, particularly the hips, shoulders, and legs.
Specific Warm-Up (10-15 minutes)
Once your body is generally warmed up, move on to specific exercises that target the movements in “Helen”:
Running Preparation
Drills
- High Knees (2 sets of 30 seconds): Improve your running mechanics and warm up your hip flexors.
- Butt Kicks (2 sets of 30 seconds): Activate your hamstrings and improve your running form.
Strides
- Strides (3 sets of 20 meters): Perform a few strides to simulate the running pace you’ll maintain during the workout. This helps your body get used to the running intensity.
Kettlebell Swing Preparation
Mobility Drills
- Hip Circles (2 sets of 10 in each direction): Loosen up your hips for a better range of motion during swings.
- Hip Flexor Stretch (2 sets of 30 seconds each leg): Stretch your hip flexors to prepare for the explosive movement of the swings.
Technique Drills
- Air Swings (2 sets of 10): Practice the swinging motion without a kettlebell to ensure proper form.
- Light Kettlebell Swings (2 sets of 10 with a lighter kettlebell): Gradually increase the weight to your working load, focusing on proper form and explosive hip drive.
Pull-Up Preparation
Shoulder Activation
- Scapular Pull-Ups (2 sets of 10): Activate your upper back and shoulders.
- Hollow Holds (2 sets of 20 seconds): Engage your core and improve body control.
Progressions
- Assisted Pull-Ups (2 sets of 5-8): Use a resistance band or perform jumping pull-ups to build strength if you’re still working on achieving full pull-ups.
- Strict Pull-Ups (1-2 sets of 5-8): Practice a few strict pull-ups to ensure your muscles are ready for the workout.
Final Warm-Up Set
Before starting “Helen,” complete a final rehearsal set to ensure you’re prepared:
400-Meter Run Rehearsal
- Perform a light 200-400 meter run at a moderate pace to get your body accustomed to the running distance.
Kettlebell Swing Rehearsal
- Do 1 set of 10 kettlebell swings with your working weight to confirm your form and technique.
Pull-Up Rehearsal
- Perform 1 set of 5 pull-ups or a scaled variation to ensure you’re comfortable with the movement.
Conclusion:
The “Helen” workout is a well-rounded test of cardiovascular endurance, strength, and metabolic conditioning. By following a thorough warm-up routine and ensuring your body is properly prepared, you can tackle this workout with confidence and efficiency. Remember to scale the movements as needed, maintain proper form, and most importantly, enjoy the challenge and celebrate your progress. Embrace the journey of improving your fitness and pushing your limits. Happy training!
