(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: Athletes will complete 5 Rounds for Time of 400 Meter Run, 30 Box Jumps, and 30 Wall Balls.

STIMULUS: “KELLY” is a Threshold workout.

STRATEGY: Athletes should be able to complete a 400 Meter Run in 2:00, 30 Box Jumps in under 2:00 and 30 Wall Balls in under 2:00. Athletes should Run at a pace that allows them to start Box Jumps immediately.

SCALING: Athletes should choose a distance they can run in 2:00 or faster during the workout. Athletes should choose a Med Ball weight they can complete 30 Wall Balls in 4 sets maximum.

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 25-30 Minutes.

EFFICIENCY TIPS

-Athletes should run at a pace that allows them begin Box Jumps immediately

-Athletes can Box Jump at a controlled pace the first 2-3 rounds and push the pace in the final 2 rounds

-Some athletes may choose to go unbroken Wall Balls while others strategically break:

10-10-10

12-10-8

9-8-7-6

-Athletes should make sure to break on Wall Balls for no more than 0:05

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
RX-24/20″, 20/14#, 10/9′

50-59-20/16″, 14/10#, 10/8′

60+-Step Ups, 10/6#, 10/8′

Basics-200m Run, 15 Step Ups, 15 WB