Today’s workout is a classic CrossFit benchmark. Look up your previous score(s) if you’ve done this before. Try to push for a faster time if you performed Christine as prescribed. If you scaled it, make your scaling options challenging. For example, for the deadlifts choose a load that feels moderately heavy. This means some going unbroken for all 12 reps while others performing 7+ reps with the weight they choose. Target time should fall between 15:00 to 20:00 minutes, with faster athletes pushing closer to < 15:00 minutes.

Warm-up

Round 1: (click on a movement to watch a demo)

:30s row (conversation pace)

10 alternating Spiderman Stretch

10 box step-ups

Round 2:

:30s row (moderate pace)

20 Mountain Climbers

10 box jumps or step-ups

Round 3:

:30s row (fast pace)

20 double knee tucks in plank

10 box jumps or step-ups

TECH

The Deadlift

Common Flaws in the Deadlift

Efficiency Tips: Box Jumps

WOD

Rx:

3 rounds for time:

500m row

12 deadlifts (bodyweight)

21 box jumps (20″/24″)

Intermediate:

3 rounds for time:

500m row

12 deadlifts (95#/135#)

21 box jumps (20″/24″)

Beginner:

3 rounds for time:

500m row

12 deadlifts (65#/95#)

21 box jumps (20″/24″)

Cool-down

30s each side of: (click on a movement to watch a demo)

Standing quad stretch

Hamstring stretch

Tabletop stretch

Child’s pose

Enjoy!

Motor