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Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

Minutes 15:00 – 20:00:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

CrossFit Benchmark WOD – “HELEN”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings -1.5 pood
12 Pull-Ups

Compare to:
March 2016  , June 2015 , September 2014,  December 2013

Benchmark workouts are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically across a variety of skills, time domains, and physiological adaptations. So, we use “Helen” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power in the 10 min time domain using a light weightlifting movement (kettlebell swing), a cyclical monostructural movement (run), and a gymnastics movement (pullup).

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