Conditioning Triple Helen

1200 meter run 63 KB Swings 1.5/1 pood 36 Pull Ups 800 meter run 42 KB Swings 24 Pull ups 400 meter run 21 KB Swings 12 Pull ups

The following was taken from Crossfit Journal.

The Events
The nine events of the 2010 CrossFit Games covered a
wide variety of skills and domains. The athletes’ outputs
at each element were compared to those of their peers,
and the most consistent top performers made it to the
podium. What follows is a breakdown of the various
elements in each event and why they were chosen.
The first event of the Games was 9, 7 and 5 reps of
muscle-ups and squat snatches (135/95 lb.). This was a
relatively low-volume, high-skill, high-power event. We
knew everyone could do both muscle-ups and 135/95
squat snatches, but we also knew the couplet required
enough skill and had enough volume and weight that
athletes would be able to differentiate themselves
nicely. We required a single-movement squat snatch,
something new in CrossFit competition, because it
required greater amounts of coordination, accuracy,
agility and balance. The combination required a very
well-rounded athlete; testing either just muscle-ups or
just snatches would have delivered a different ranking.
The second event was the long Helen-like workout,
followed immediately by a max-effort overhead lift. We
chose the long Helen because it was fundamentally
opposite to the first event. It was long, light and high
volume. None of the movements were complex, new
or particularly challenging to Games competitors. The
running distances were long enough to punish inefficient
runners but not so long that they required specialization.
The 72 pull-ups were a lot but not an excessive amount
because workouts like Angie and Cindy require 100-plus
pull-ups in a similar time frame

The EventsThe nine events of the 2010 CrossFit Games covered a wide variety of skills and domains. The athletes’ outputs at each element were compared to those of their peers, and the most consistent top performers made it to the podium. What follows is a breakdown of the various elements in each event and why they were chosen.The first event of the Games was 9, 7 and 5 reps of muscle-ups and squat snatches (135/95 lb.). This was a relatively low-volume, high-skill, high-power event. We knew everyone could do both muscle-ups and 135/95 squat snatches, but we also knew the couplet required enough skill and had enough volume and weight that athletes would be able to differentiate themselves nicely. We required a single-movement squat snatch, something new in CrossFit competition, because it required greater amounts of coordination, accuracy, agility and balance. The combination required a very well-rounded athlete; testing either just muscle-ups or just snatches would have delivered a different ranking. The second event was the long Helen-like workout, followed immediately by a max-effort overhead lift. We chose the long Helen because it was fundamentally opposite to the first event. It was long, light and high volume. None of the movements were complex, new or particularly challenging to Games competitors. The running distances were long enough to punish inefficient runners but not so long that they required specialization. The 72 pull-ups were a lot but not an excessive amount because workouts like Angie and Cindy require 100-plus pull-ups in a similar time frame

Strength will be posted on white board

http://youtu.be/BGYdoCW68AQ

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