“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups L2 1 Round Kelly 1 Round Helen 1 Round Kelly L1 1 Round Each Sub 20/20 Box Step ups and Wall Balls Sub Ring Rows for Pull Ups Sub Russian KB Swings Sub 200 M Run for 400
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”.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Rest as needed between sets.
2. Bar Muscle-Ups 4 Rounds, Not For Time: 1:30 Light Row 30% of Estimated Max Bar Muscle-Up Set.