Wed, 11/21/2018

November 20, 2018

 

 

"Christine" *BENCHMARK WOD*
3 Rounds For Time
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24''/20'')

Scale Options:
DL - 60% Bodyweight
Box - 14 Jumps or 21 Step-ups

MetCon Edition
500 M Row (400 M Run)
20 KB Deadlifts
30 Box Jumps

Beginners
500 M Row / 400 M Run
12 KB DL
12 Box Step Ups

 

 

Notes:

“Christine” is a CrossFit benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed loading, athletes should choose a weight that they could complete 25+ repetitions unbroken and in 1-2 sets each round. The height on the box jumps for all athletes is 20 inches.

The deadlifts and box jumps will likely be completed quicker than the row, or right around the same time. That means that if you have more athletes than rowers, multiple heats may be necessary. Another option would be to stagger athletes by two minutes, with no one owning a rower. This means that athletes may use any rower than is open when beginning the next round. For today, we will allot time for two full heats. 

 

 

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com