WOD

Fri, Apr 10

Coach J

Today is a benchmark workout - Kelly - which aligns with this month's focus of endurance and stamina.

Choose modifications which allow you to keep moving and allows for rounds in 6 mins or less.

This type of workout rewards consistency and a constant push forward.

Happy Friday!



CrossFit 20260410KELLY

CrossFit 20260410


(No Results Tracked)
WARM-UP:
200m walk
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches
200m jog
10 reverse lunges
200m run
10 box step-ups

WOD MOVEMENT REVIEW & WARM-UP:
1 set:
20 alternating plank shoulder taps
10 med-ball front squats (facing the target)

1 set:
20 mountain climbers
10 med-ball push press (tossing the ball to the target)

1 set:
20 tuck jumps
10 wall-ball shots

1 set:
5 box jumps
5 wall-ball shots
– Use workout variations

BENCHMARK WOD 'KELLY': 5 rounds
Rx:
STIMULUS 22:00-30:00
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Rx2
300m Run
box jump (20/16)
wall ball (14/10)

Rx3
200m run
20 step-ups (20/16)
20 wall-balls (14/10)

STIMULUS NOTES:
22:00-30:00
Wall-balls and box jumps each in under 2:00 throughout the workout
Run at a recovery pace to allow for consistent sets on the wall-balls and box jumps
6:00 or less per round

STRETCHING:
100m recovery walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side

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Sparks, NV 89434 (view larger map)