Taku Turkish get-up
Workout of the day
Pyramid Double Helen (from 2010 CrossFit Games)
For time:
Run 1,200 m
63 kettlebell swings, 24 kg
36 pull-ups
Run 800 m
42 kettlebell swings, 24 kg
24 pull-ups
Run 400 m
21 kettlebell swings, 24 kg
12 pull-ups
If you’re not feeling the Pyramid Double Helen, regular “Helen” – Three rounds for time: Run 400 m, 21 kettlebell swings, and 12 pull-ups – is plenty good. Where regular Helen is more a sprint – fast from beginning to end. Pyramid Double Helen is going to be a grind. A different beast altogether. Warm-up lower legs and feet. Make sure your shoes are tied. Spend some time on the rower to warm-up your low back. Throw in a couple of dozen old-school P.E. windmills. Swing the kettlebell a few times. Do some pull-ups. Start the timer.
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Rx
50 lb kettlebell
28:35