Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
Benchmark WOD “Helen”
This is one of the best tests of fitness no matter where you are on your fitness journey. For beginners it may be a “Pull-Up” WOD. Meaning this movement is the limiting factor. It will most likely be where you would scale and/or take the most rest due to skill level and/or muscle fatigue.
Once you’ve been taking class consistently for a while then it can become a work-out where the challenge is to go unbroken. Can you hang on to the kettlebell for all 21 swings and all 12 pull-ups? Once you’ve checked those boxes the only way to improve your time is to cycle your reps and transition faster.
Last step – run as hard as you can really bringing the pain. Keep that in mind before you take on this WOD. What is your intent and goal today? Try to maximize on your strengths and be smart on the area where you struggle. For those in the last category be ready to really make it hurt and as always have some fun! 🙂
Warm-Up
200m Run
5 Windmills*
10 Alt. Single Arm Russian Swings
200m Run
6 Bottoms Up Press*
12 Russian Swings
200m Run
7 Overhead Lunges**
14 American Kettlebell Swings
*each side
**also each side, OH Lunges can be scaled to Front Rack KB Lunges
Mobility
Shoulder Mobility
Benchmark WOD
(15 Minute Cap)
“Helen”
3 Rounds
400m Run
21 Kettlebell swings 1.5|1
12 Pull-ups
Level 2- 1|0.75
Level 1 – 0.75|0.5
WOD 2
12 Minute EMOM
1. 10 Weighted Glute Bridges*
2. 15 Sit-Ups
3. 10 Kettlebell Lunges 1.5|1
4. 16 Russian Twists 1.5|1
*with barbells for experienced athletes
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – KB in each hand
Extra Work
Not for Time:
3 Sets
5 Bench Press
10 T-Bar Rows
3 Sets
5 Incline Bench Press
10 Reverse DB Flyes
Tuesday, August 17th