Monday, January 8th

METCON:

For Time:

“Kelly” Vs. “Helen”

400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups

400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups

400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

*If unable to run, complete one of the following:

500 Meter Row

20 Calorie Assault Bike

If you’ve ever done the CrossFit Benchmark workout “Kelly”, which totals five rounds of the above listed movements, you know that it is all about finding the fastest pace you can move at without slowing down. “Helen” on the other hand, is a little bit more of a sprint when traditionally done. With a combination of both workouts today, we’d almost rather approach this as if athletes were completing 4 rounds of “Kelly”. This means finding a steady pace on the run and a maintainable break up strategy for the swings, pull-ups, box jumps, and wall balls. One or two small breaks on each of the movements inside the gym combined with a pace that athletes envision that could hold for a two mile run will ensure consistency across the rounds. Looking to push the pace once athletes reach the wall balls and box jumps on the final round of “Kelly”. This will allow athletes to have that extra “go” at the end of the workout reach the wall balls and box jumps on the final round of “Kelly”.