CrossFit Now – CrossFit
WOD
“Ladybug” Kelly Helen (Time)
“Ladybug”
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”
33 min Time Cap
1 Round of “Kelly”:
400 Meter Run
30 Wallballs
30 Box Jumps
1 Round of “Helen”:
400 Meter Run
21 Kettlebell Swings
12 Pull-ups
RX+-Same as RX
RX -20/14#, 10/9′, 24/20″, 53/35
50-59 -14/10#, 10/8′, 20/16″, 35/26#
60+ -10/6#, 10/8′, Step Ups, 26/18#,200m Run
Basics
Kelly= 200m Run, 10 WB, 10 Step Up
Helen- 200m Run, 10 KBS, 6 Ring Rows
DESCRIPTION
Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts
1 Round of “Kelly”:
400 Meter Run
30 Wallballs (20/14) (Kilos: 9/6)
30 Box Jumps (24″/20″)
1 Round of “Helen”:
400 Meter Run
21 Kettlebell Swings (53/35) (Kilos: 24/16)
12 Pull-ups
This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio
The intended time range here is between 20-30 minutes
BOX JUMPS
These are regular box jumps, so we’ll stand to full extension at the top of each rep
Jump up to the box to complete this station as prescribed
While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when training to avoid injury
WALLBALLS
Choose a weight that you can complete for 50+ reps unbroken when fres
KETTLEBELL SWINGS
Choose a load that you can complete with 1 break max within the workout
These are full swings, finishing all the way overhead
PULL-UPS
If you have 21+ kipping pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, reduce reps.