Tuesday, June 26th

A.

STRENGTH:

Every 90 Seconds, Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90%

B.

METCON:

For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to.

If unable to run, complete one of the following:

500/400 Meter Row 25/15 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 the higher repetition numbers make it more of a pacer when compared to “Helen”, which is 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”.


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