This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.
Warm-Up
Warm-Up
Today's workout runs. Warm up on your feet.
2 Rounds:
200m easy jog
10 Air Squats
10 Alternating Reverse Lunges
:20 Hang from the bar
Then, with a light kettlebell:
10 KB Deadlifts (hinge, hips back, flat back)
10 Russian KB Swings (chest height only)
5 Full KB Swings at today's weight
Cue: the swing is a HINGE, not a squat. The bell floats because your hips snapped, not because your arms lifted it. If your shoulders are doing the work by rep 10, go lighter.
Then 3 to 5 pull-ups or ring rows at the level you plan to use. Find it now, not in round 2.
Helen
MetCon
3 Rounds For Time (20 min cap):
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
Rx run will be 4 loops in the parking lot
This is a BENCHMARK. We last ran Helen as a gym on April 21, 2025, and we will run it again at the end of the year. Today's time is the number you get to beat.
Stimulus: Target 10 to 15 minutes, and that range is from THIS gym's own Helen scores, not a guess. Last time the spread was 9:05 to 14:39.
The run is the pacing decision. Go out at a pace you can repeat three times, because the bell and the bar are waiting. Twenty-one swings should be one or two sets, not five. The pull-ups are where Helen is won or lost: pick a level you can break into 3 sets on the LAST round, not the first.
It is a deload week and this is the one real effort in it. Everything else is easy. Empty the tank here.
▶ Watch before you lift —
▶
Scaling — Run: 500m Row, or 400m on the bike if running is not for you today.
Scaling — KB Swings: 44/26 · 35/26 · Russian swings to chest height.
Scaling — Pull-Ups: banded · jumping pull-ups · 15 Ring Rows.
Scaled is a real score and it goes on the board as scaled, so it compares against your own scaled time next year. Pick the version you can keep moving through and write what you used in the notes.
SCORE: Time.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Helen
1Dan10:31Rx
Did this workout?
Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.