Benchmark Girl: Kelly
5 rounds for time of: 400-meter run 30 box jumps 30 wall-ball shotsStart Kelly with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 24-in box, 20 lb wall ball
Women: 20-in box, 14 lb wall ball
Scaled
Men: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.
Women: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.
Movements
- Run
- Box Jump
- Wall-Ball Shot
Movement standards
Full hip extension on top of the box. Wall-ball hits the target at or above the marked height.
Equipment
- Plyo Box
- Medicine Ball
- Running route (400 m)
Coaching notes by goal
Bulking: Lower-Body Power Endurance
Before: 4 sets × 5 Box Jumps (max height) + 3 sets × 6 Front Squats.
Pacing: Explosive jumps; wall-balls in big sets.
After: 3 sets × 12 Glute Bridges.
Nutrition: Surplus (+400 kcal).
Maintaining: Long Aerobic Grinder
Before: Easy jog, box jump and wall-ball primer.
Pacing: Even run pace; step down from box to save calves.
After: 10 min walk and calf stretch.
Nutrition: Maintenance calories, electrolytes.
Cutting: Long-Duration Burn
Before: 5 min jog + dynamic leg swings.
Pacing: Step down from the box every rep; keep heart rate sub-redline.
After: 12 min Zone 2.
Nutrition: Deficit (-400 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/kelly