3 Ways To Crush The Crossfit Games Helena Workout

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The CrossFit Games are a premier athletic competition, and the Helena workout is one of the most iconic and challenging workouts in the CrossFit repertoire. Named after the courageous and resilient city of Helena, Montana, this workout is designed to push even the fittest athletes to their limits. If you're looking to conquer the Helena workout and crush the CrossFit Games, here are three ways to help you achieve your goal.

Understanding the Helena Workout

Before we dive into the strategies for conquering the Helena workout, it's essential to understand what the workout entails. The Helena workout is a grueling 21-minute AMRAP (as many rounds as possible) consisting of:

• 21 deadlifts (155/105 lbs)
• 21 handstand push-ups
• 21 hang cleans (95/65 lbs)
• 21 overhead squats (95/65 lbs)
• 21 box jumps (24/20 in)

This workout is designed to test an athlete's strength, endurance, power, and agility. It's a true test of fitness and requires a well-rounded athlete who can perform a variety of movements with precision and speed.

Strategy 1: Focus on Your Weaknesses

One of the most effective ways to conquer the Helena workout is to identify your weaknesses and focus on improving those specific movements. If you struggle with handstand push-ups, for example, spend extra time practicing and building up your strength and endurance in this area.

• Identify your weaknesses: Take a close look at your performance in each movement and identify areas where you struggle.
• Create a training plan: Develop a training plan that targets your weaknesses and helps you build up your strength and endurance.
• Practice consistently: Consistency is key when it comes to improving your weaknesses. Practice regularly and make adjustments to your training plan as needed.

Strategy 2: Master the Transitions

Transitions are a critical component of the Helena workout. The ability to quickly and efficiently move between movements can make a significant difference in your overall performance. Here are a few tips for mastering the transitions:

• Practice transition drills: Incorporate transition drills into your training plan to improve your speed and efficiency.
• Focus on your breathing: Proper breathing can help you stay focused and composed during the workout.
• Use visualization techniques: Visualize yourself performing the workout and focus on smooth transitions.

Strategy 3: Pace Yourself

Pacing is crucial in the Helena workout. It's easy to get caught up in the excitement of the workout and push too hard, too early. However, this can lead to burnout and decreased performance in the latter stages of the workout. Here are a few tips for pacing yourself:

• Start slowly: Begin the workout at a moderate pace and gradually increase your intensity as you become more comfortable.
• Focus on your breathing: Proper breathing can help you stay focused and composed during the workout.
• Break the workout into sections: Divide the workout into smaller sections and focus on one movement at a time.

Conclusion

The Helena workout is a challenging and demanding workout that requires a well-rounded athlete who can perform a variety of movements with precision and speed. By focusing on your weaknesses, mastering the transitions, and pacing yourself, you can conquer the Helena workout and crush the CrossFit Games. Remember to stay focused, composed, and consistent in your training, and you'll be well on your way to achieving your goals.

We'd love to hear from you! Share your experiences with the Helena workout and your strategies for conquering it in the comments below.