Crossfit Garage – CrossFit
Metcon
Biking Helen (Time)
3 Rounds:
24/21 Calories Echo Bike
21 Kettlebell Swings 53/35
12 Pull-ups
Scale kettlebell and pull-ups as needed
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Bright Spot
Pull-ups
Why?
“Helen” is one of CrossFit’s classic “Girls” WODs. It was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 9, 2003 (030809), but it was unnamed at that time. It appeared again as the workout of the day for Wednesday, November 5, 2003 (031105) – which is the first time the name “Helen” accompanied it, along with a quote from Helen Keller: “We can do anything we want as long as we stick to it long enough.”
Intended Response
Helen is meant to feel fast and light. The volume on this workout is relatively low, so the movements should be unbroken. If you have to rest for long periods of time or break the pull-ups/kettlebell swings into more than 2 sets, you’ll lose the intended intensity. If this is the case, scale the load as needed.