WOD Talk and Demo with Coach Kyle CrossFit Benchmark Kelly 5 RFT 400m Run 30 BJ 30 WB
Автор: MovementLink
Загружено: 2020-11-14
Просмотров: 2359
Описание:
"Kelly" - Testing
5 Rounds
400m Run
30 Box Jumps (24"/20"/Low)
30 Wallballs (20/14/Light)
35-Minute Time Cap
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Workout Scaling and At-Home Variations
400m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: Alternate between 400m and 200m Runs
10:00+ Best Mile: 200m Runs
30 Box Jumps (24"/20"/Low)
Equipment Substitution:
~60 Bounding Jumps to Very Low Box
~30 Jump + Lunge
15 Wallballs (20/14/Light)
Equipment Substitutions:
~12 Barbell Thrusters (45/35/20%)
~12 Double DB/KB Thrusters (35s/25s/Medium)
~9 Double DB/KB Thrusters (50s/35s/Heavy)
~12 DB/KB One Arm Thrusters* (50/35/Heavy)
~15 DB/KB One Arm Thrusters* (35/25/Medium)
~15 Ruck One Arm Thrusters*
*Switch Arms Every 10 reps
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