Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Push Jerk (5 x 3 @ 75%)

Warm up to 75%, then complete 5 sets of 3 reps with same weight across all sets.

Metcon

Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here
** 30 minute time cap **

Scaling:

AKBS (35/26)

Ring Rows / Banded Pull ups