Overview of the Kelly Workout
The Kelly workout is named after a fallen soldier, Lt. Michael Kelly, who died in action in Afghanistan. This workout is a benchmark workout in CrossFit, which means it is used to measure an athlete’s progress over time. It involves running, box jumps, and wall balls. The workout is done for time, and the level of difficulty is considered high. The benefits of this workout include improved cardiovascular endurance, leg strength, and overall conditioning.
Kelly Workout: Workout Description
5 rounds for time of:
- 400-meter run
- 30 box jumps (24/20 inches)
- 30 wall balls (20/14 pounds)
The workout is done for time, with the clock starting at the beginning of the run and stopping when the last wall ball is completed. The recommended weights for the box jumps and wall balls are 24/20 inches and 20/14 pounds, respectively. The workout is considered challenging due to the combination of running, jumping, and throwing movements.
Kelly Workout: Workout Variations and Scaling Options
- Reduce the number of repetitions for each movement (e.g., 20 box jumps and 20 wall balls instead of 30).
- Reduce the number of rounds.
- Use a lower box height or lighter wall ball.
- Substitute the run with a row or bike.
Scaling options are recommended for beginners or those who are not yet comfortable with the prescribed movements.
Kelly Workout: Tips and Strategies
- Pace yourself during the run to conserve energy for the box jumps and wall balls.
- Break up the box jumps and wall balls into manageable sets to avoid burning out too quickly.
- Use a consistent breathing pattern throughout the workout.
- Focus on proper form for each movement to avoid injury.
Kelly Workout: Athlete Performance
- Beginner: 20-25 minutes
- Intermediate: 15-20 minutes
- Advanced: 12-15 minutes
It’s important to note that these times are just averages and can vary depending on the athlete’s fitness level and experience.
Kelly Workout: Conclusion
The Kelly workout is a challenging benchmark workout in CrossFit that involves running, box jumps, and wall balls. It is named after a fallen soldier and is done for time. Scaling options are available for those who are not yet comfortable with the prescribed movements. To complete the workout efficiently and safely, it’s important to pace yourself, focus on proper form, and use a consistent breathing pattern.