“Kelly” is a popular stamina testing Crossfit WOD. Designed for athletes to assess their progress over time, it involves five rounds of a 400-meter run, 30 box jumps, and 30 wall ball shots. This workout targets both cardiovascular and muscular endurance, aiming to push athletes to their limits.

Rx Version:

• For Time:

  • 5 Rounds:

    • 400-meter Run

    • 30 Box Jumps (24/20 in)

    • 30 Wall Ball Shots (20/14 lb)

Scaling Options

• Intermediate Option (5 Rounds):

  • 400-meter Run

  • 30 Box Jumps (20/16 in)

  • 30 Wall Ball Shots (14/12 lb, 10 ft)

• Beginner Option (4 Rounds):

  • 200-meter Run

  • 20 Box Step-Ups (20/16 in)

  • 20 Wall Ball Shots (14/12 lb, 9 ft)

If the first round takes longer than 7 minutes, adjust the skill level and volume to keep the workout within 35-40 minutes.

Performance Goals:

• Beginner: 34-40 minutes

• Intermediate: 25-31 minutes

• Advanced: 19-22 minutes

• Elite: <18 minutes

Strategy & Execution

• Pacing: Maintain a moderate pace to effectively manage the workout's high volume.

• Breathing: Implement quality breathing techniques, especially during wall ball shots (inhale on catch, exhale on throw).

• Consistency: Focus on steady movements throughout to avoid spikes in heart rate.

Intended Stimulus

This workout is meant to be a prolonged, challenging effort, pushing your body to the point of asking, "can we stop now?" Embrace this grind, maintain a steady pace, and smile through the struggle.

Coach's Tips

• Warm-Up: Start with dynamic exercises focusing on cardio and leg mobility.

• Technique: Maintain proper form, particularly in box jumps and wall ball shots.

• Listen to Your Body: Scale the workout as needed to avoid injury from fatigue.

• Hydration: Keep hydrated, especially important in longer workouts.

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