22.09.24

Good Luck in Florida Brittany, we will miss you at DHCF!!

“KELLY”

INTENDED STIMULUS

28:00-35:00.

CrossFit benchmark workout.

Higher volume, longer duration workout. Constant movement with minimal rest.

Keep runs to 2:15 or less. Spend no more than 6:00 on a single round.

RX

5 rounds for time:
400-m run
30 box jumps (24/20 in)
30 wall-ball shots (20/14 lb)

LEVEL 2

5 rounds for time:
400-m run
25 box jumps (20/18 in)
25 wall-ball shots (16/10 lb)

LEVEL 1

5 rounds for time:
300-m run
20 step-ups (20/18 in) or box jumps (18/12)
20 wall-ball shots (12/8 lb)

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

WHITE BOARD BRIEF

Target time | 28:00-32:00

Today’s workout is a CrossFit benchmark, “Kelly”. The workout beautifully highlights this month’s metabolic conditioning focus. Be prepared for a grind today.

Kelly is a longer workout, but it is one that you should be able to keep moving. It may not be the fastest you have ever moved, but the workout rewards consistency and a constant push forward. If you need to take a few extra breaths, do so during your transitions to the next exercise.

Maintain large chunks of box jump and wall-ball shot reps. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or less in each round.

Try to “recover” a bit on the run, but don’t take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements.

A single round should not take more than 6:00 to complete. If you look up at the clock and it says 6:30 after your first round, cut the reps by 5 on the box jumps and the wall-ball shots