PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible)
Russian Step-Ups x 20 (10 each side)
Banded Deadlifts x 20
Russian Step-Ups x 20 (10 each side)
Followed by…
Three Sets:
3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft)
Box Jumps x 3-5 reps
Deadlifts x 3-5 reps (build in weight over the 3 sets)
Wall Balls x 3-5 reps
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
“Kelly Brown”
Five rounds for time:
440 Meter Row
10 Box Jumps (30″/24″)
10 Deadlifts (275/185 lbs)
10 Wall Ball Shots (30 lbs to 10’/20 lbs to 9′)
Kelly Brown was a friend and OG CrossFitter in San Diego. An incredible mother, physical therapist, educator and gym owner, she was a force that improved the lives of everyone around her. Kelly passed in September 2020 after fighting an incredibly courageous five-year battle with ovarian cancer. She is survived by her husband, John, and their two beautiful children. She will be sorely missed by all who had the privilege of knowing her.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Three sets of:
60 second Run/Bike/Row
20 Banded Face Pulls
30 second Side Plank Each Side
10 Alternating Cossack Squats
20 L-Seated Leg Liftovers
Rest 30 seconds
When the running clock reaches 20:00, complete the following…
Every 2 minutes, for 32 minutes (4 sets of):
Station 1 – 50 Double-Unders + 15-20 Push-Ups
Station 2 – 8-10 Bulgarian Split Squats Each Leg
Station 3 – 300 Meter Run OR 90 second Bike/Row
Station 4 – 30 second Push-Up Plank Hold + 30 Mountain Climbers + 30 Flutter Kicks
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
Don’t have rower, so:
5 rounds
-300 mts. Run
-10 box jump 30”
-10 deadlift 275lbs
-10 wall ball shot
Time: 26:37
Regards from México!!! 🇲🇽
Kelly Brown
RX – 24:44. It’s hot for us Alaskans at 80 degrees (no AC anywhere) but this felt pretty good.
DL – 7/3 all rounds and it was my first time doing 20# WB. They went pretty well. All UB.
Not sure why my first comment didn’t work.
38:30 with 20# WB (that’s all I have). Hot (85), super humid, and brutal plus chasing 2 year old son around in the middle of it all. DL 5+5. Was pacing first round but just surviving after that. Energy level sucks mid-workout but cleaning up my diet and switching to paleo next week so hoping that helps a lot.
Tough workout. RIP Kelly Brown. 🙏🏻
“Kelly Brown” 🙏
DNF- 28:20 3rds plus 440m of
440 m, 30″bj, 205#DL, 20#wb.
“Kelly Brown”
29:43 Rx-ish
Subbed wall balls with 45# thrusters because I don’t have a 20# ball nor the height in the basement. I started falling apart on the deadlifts during round 3, meaning I had to rest more between sets. Was doing sets of 7/3 or 6/4.
It was an honor to get to do this workout in memory of an amazing woman.
Warm up was super clutch
Nice calm 106° in Las Vegas at 11am
Don’t have a 30 pound ball.
5 rounds RXish…
24:28
Fuck cancer.
Such a sad story. My 9 year old daughter and I were honored to do this workout in memory of such an amazing woman!
Anja:
200 m run
10 box jumps 18”
10 deadlifts with plastic WOD toys barbell and plates
10 4# wall balls to 8’
19:00
Mom: 20:35
A. Kelly Brown 🙏 ❤ – 24:23 modified 440m Row – 2:00/2:03/2:07/2:07/2:07 10 Box Jumps – 20″ all UB 10 Deadlift @ 165# – 6/4 all rounds 10 Wall Ball Shots – singles ***Not comfortable doing tall BJs under fatigue..really do not want an injury. Dropped the DL to 165 because after yesterday’s mayhem my glutes were more than happy to let my back do the work at 185. Wallballs done in single because my 20# ball is a sand filled med ball and didn’t bounce back off the target…so I let each rep drop and squat cleaned it back… Read more »
Super fast. Great job!
May the Lord be with her & her family. Peace be with you. God Bless.