CrossFit Hakkapeliitta – CrossFit
5 Rounds for time of:
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
20 Box Jumps/Step Ups
20 Wall Ball
Kelly is another one of the classic girl workouts. We have programmed partner Kelly before, but never individual. The combination of running (monostructural), box jumps (gymnastics) and wall ball (light load) makes for a really aerobic, sweaty workout. The five rounds feel like two rounds too many but is the perfect dose to really make people push that extra little bit more than they want to.
Rxd: For your top athletes, their focus should be on keeping a consistent pace on everything. They shouldn’t need to break anything up, and they should be able to run at a decent, hard pace for all five 400ms. Most of these athletes will be able to (and are probably conditioned to) do rebounding box jumps, which helps with getting box jumps done quickly and unbroken. Their goal time should be under 25min.
For everyone else, they will most likely need to break up the movements. We suggest being consistent from the start today. So instead of doing big sets when they are fresh, they should pick a number they think they can manage for 5 sets and stick with that. For some people, it may be 20 and 10. For others, it may be 15 and 15 or 10/10/10. The more sets people do, the quicker the rest should be.
Ideally, we want everyone to do the runs, but if they need to scale something, start with the loading on the wall ball and the height of the box jumps. Scale as needed below.
Fitness: We have switched up the rep scheme a little for these athletes to keep the overall volume down. You can keep the running at 400m if you like, but for newer people, 200m will be plenty. Keep them moving by making the movements relatively easy for them to perform. Scale as needed below.
Rxd and Fitness
Box jumps: Use a lower box as needed or perform 30 step ups to the prescribed height.
Wall ball: Scale the load first, then the height of the target second.
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