CrossFit Now – CrossFit
WOD
“Kelly ROWland” (Time)
“Kelly ROWland”
For Time:
50/35 Calorie Row or 40/30 Bike
3 Rounds of “Kelly”
400 Meter Run
30 Wallballs
30 Box Jumps
50/35 Calorie Row or 40/30 Bike
32 min Time Cap
RX+-20/14#, 10/9′, 24/20″
RX -20/14#, 10/8′, 24/20″
50-59-14/10#, 10/8′,, 20/16#
60+-10/6#, 10/8′, Step ups
Basics-20 Cal, 3 Rounds -200m Run 10 WB 6#, 8′, 10 Step Ups
DESCRIPTION
* Today’s conditioning piece is a mash-up of the benchmark workout “Kelly”
* Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower/bike
* The workout flows like this:
50/35 Calorie Row
(40/30 Bike)
400 Meter Run
30 Wallballs,
30 Box Jumps, 400 Meter Run
, 30 Wallballs,
30 Box Jumps, 400 Meter Run
, 30 Wallballs,
30 Box Jumps,
50/35 Calorie Row(40/30 Bike)
* Times from the last completion of this workout ranged from 18-30 minutes
WALLBALLS
* Choose a weight that you are capable of moving for 50+ unbroken reps when fresh
* Men throw to 10 feet
* Women throw to 9 feet
BOX JUMPS
* These are regular box jumps, so we’re looking to stand to full extension on top of the box
* Jump up to the box for “RX”
* We recommend stepping down or jumping down over “rebounding” box jumps
* Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running