Friday July 2nd – Diamond Hill CrossFit
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Friday July 2nd

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Jul

Friday July 2nd

“TIME PRIORITY KELLY”

WORKOUT GOALS
1.) Move for the majority of each minute.
2.) Accumulate 12+ reps on each movement.
3.) Focus on maintaining proper squat mechanics ensuring athletes
keep their heels down and chest up during the squat.

RX
5 ROUNDS FOR REPS
1:00 Max Distance Shuttle Run
1:00 Max Wall Balls (20/14#)
1:00 Max Box Jump Overs (24/20”)
– No extra time to transition between
movements

LEVEL 2
5 ROUNDS FOR REPS
1:00 Max Distance Shuttle Run
1:00 Max Wall Balls (16/12#) 
1:00 Max Box Jump Overs (20/18”)

LEVEL 1
5 ROUNDS FOR REPS
1:00 Max Distance Shuttle Run
1:00 Max Wall Balls (12/8#)
1:00 Max Box Jump Overs (18/12”)

Accessory

Rest, stretch, and recover

Stretching

3 SETS
5 Standing Figure 4 Stretch / Side
1:00 Standing Hamstring Stretch / Side

Notes

Target Reps | 150+ reps, 10+ reps per movement.
 The classic CrossFit benchmark “Kelly” is a very challenging and high volume benchmark. Placing this workout toward the end of the week adds an extra challenge that you will need to consider and plan for as you move forward today. This version is slightly different than the classic CrossFit benchmark, because our version is a time priority version. This means that you get to dictate how many reps you do for each movement in each round. Consider how you are feeling after this week when deciding how to pace today’s workout. If you are feeling tired or sore, then try to work for :30-:40 in each movement. Then you can use the remaining time to tally your score and transition to the next movement.  If you are feeling strong and fresh then you can attack this workout more aggressively by working for closer to :50-:55. Either way we want you to build your conditioning and endurance by practicing repeated work efforts throughout the workout. Avoid scoring very high in round 1 and then dying off in round 2 and 3. Lastly, the run requires a little attention. You will receive 1 “rep” for every 10m you run.  There is no transition time between movements. You will need to tally your score in between movements

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