CrossFit Evergreen – CrossFit
Big Kelly (Time)
“Big Kelly”
3 Rounds for Time
1000m Run
50 Wall Balls
50 Box Jumps
Wall Ball 20/14lb, 9/6kg
Box Jumps 24/20”
Team Variation
2 Person Option:
Runs Together and Split the Workout
Objectives / Stimulus / RPE / Workout Strategy
Goal: 25:00-35:00
Time Cap: 40:00
Stimulus: Leg Endurance / Aerobic Capacity
RPE: 9/10
Primary Objective: Complete each round of the workout in as close to 10:00 as possible
Secondary Objective: Complete each set of Wall Balls and Box Jumps at a rate of 20 reps/minute. This means that the 100 combined reps will be completed in under 5:00 minutes.
This workout is an extended version of the classic CrossFit Benchmark workout “Kelly” The goal with this workout is to create a longer endurance style workout that will challenge an athletes ability to pace, sustain, and grit through a workout. Grit is a huge determinant of success and health, which is why we are testing it today. The goal here will be to try to keep the runs under 5 minutes and the combined work time of Wall Balls and Box Jumps to under 5 minutes as well per set. This of course is a big challenge, but one that is worth tackling.
We have placed alternative versions here for those that love to do partner or team workouts on Saturday’s and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.
Travel/Hotel/Limited Equipment (No Measure)
3 Rounds for Time
800m Run
35 Dumbbell Thrusters 30/20lb,
35 Box Jumps
Wall Ball 20/14lb, 9/6kg
Box 24/20”
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d