KELLY
400-meter run
30 box jumps (24/20 inches)
30 wall balls (20/14 lb, 9/6 kg)
Introduction:
Among the renowned “Girls” benchmark workouts in CrossFit, “Kelly” stands out for its blend of cardio and bodyweight exercises. This workout is designed to test and improve your stamina, endurance, and overall fitness, making it a favorite among both beginner and intermediate CrossFit athletes.
The Workout
The “Kelly” workout consists of five rounds for time of:
- 400-meter run
- 30 box jumps (24 inches for men, 20 inches for women)
- 30 wall balls (20 lbs for men, 14 lbs for women)
Equipment
To complete the “Kelly” workout, you’ll need the following equipment:
- A running track or treadmill for the 400-meter runs
- A sturdy box or platform for box jumps (24 inches for men, 20 inches for women)
- A medicine ball for wall balls
- Crossfit shoes
See our Equipment subside for more tools, tips and inspiration!
Preparation
Proper preparation is crucial to ensure you perform the “Kelly” workout safely and effectively. Follow this warm-up guide to get ready:
General Warm-Up (10-15 minutes)
Start with a general warm-up to get your blood flowing and muscles warmed up:
- Light Cardio (5 minutes): Begin with 5 minutes of light cardio, such as jogging, rowing, or cycling, to elevate your heart rate and increase blood circulation.
- Dynamic Stretches (5-10 minutes): Perform dynamic stretches like leg swings, arm circles, and torso twists to enhance mobility and prepare your joints for the workout. Focus particularly on your legs, hips, and shoulders.
Specific Warm-Up (10-15 minutes)
After your general warm-up, move on to specific exercises that target the movements in “Kelly”:
Running Preparation
Leg Swings
- Perform 2 sets of 10 leg swings forward and backward on each leg to loosen up your hip flexors and hamstrings.
High Knees
- Do 2 sets of 20 high knees to activate your hip flexors and quads while also getting your heart rate up.
Butt Kicks
- Perform 2 sets of 20 butt kicks to stretch and warm up your quadriceps and glutes.
Box Jump Preparation
Calf Raises
- Do 2 sets of 15 calf raises to warm up your calves and improve your explosive power for box jumps.
Step-Ups
- Perform 2 sets of 10 step-ups on a low box or platform to get your legs ready for the jumping motion.
Plyometric Drills
- Practice 2 sets of 5-10 squat jumps or tuck jumps to prepare your body for the dynamic movement of box jumps.
Wall Ball Preparation
Squats
- Perform 2 sets of 10 air squats to warm up your legs and hips, focusing on maintaining good form.
Shoulder Activation
- Do 2 sets of 10 arm circles and 10 shoulder taps to prepare your shoulders for the overhead movement in wall balls.
Wall Ball Practice
- Perform 2 sets of 10 wall balls with a lighter weight or no weight at all to get comfortable with the movement pattern and ensure proper form.
Final Warm-Up Set
Before starting the workout, complete a rehearsal round to ensure you’re fully prepared:
400-Meter Run
- Run a 200-400 meter at a moderate pace to get your body accustomed to the running component of the workout.
Box Jumps
- Do a set of 5-10 box jumps to get a feel for the movement and height you’ll be working with.
Wall Balls
- Perform a set of 5-10 wall balls with the prescribed weight or slightly lighter to ensure you’re comfortable with the movement and ready to maintain form throughout the workout.
Conclusion:
The “Kelly” workout is a demanding yet rewarding CrossFit benchmark that tests your cardiovascular endurance, strength, and overall fitness. By following a comprehensive warm-up routine, you can ensure your body is fully prepared to tackle this workout safely and effectively. Remember to pace yourself, focus on maintaining good form, and push your limits while listening to your body. Embrace the challenge, and celebrate your progress with each round you complete. Happy training!
