Warmup:
2 Rounds:
200M Row
10 Squat2Stands
8 Box Step ups
5 Tuck Jumps
Then..
10 Twisting push ups
10 Scorpion
Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Elbow Rotations, Press, RDLs. Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.
S/S/S:
Close Grip Bench Press
5,4,3,2,1
Increase weight ea set
Video courtesy of Juggernaut Training. Last time hitting Close Grip Bench before we re-test our 5X5. So, the goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single. If that last one just happens to be a new 1RM, so be it. Keep form on point and push for some heavy weight!
WOD:
“Christine”
3 Rounds For Time:
500M Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (24″/20″)
*BW DL should be considered relatively light and done unbroken.
Video and description courtesy of WODWell. Background: The “Christine” workout, while not technically one of CrossFit’s classic “Girls” WODs, has been posted (unnamed) on the CrossFit Main Site as the workout of the day (first as 130902) – but with a different box height (20” instead of 24”). In the CrossFit forum, user Mark Brinton attributed the workout to “CrossFit North” (CrossFit’s very first affiliate – near Bellevue, WA USA). Brinton first cited it in the CrossFit Forum on June 7, 2006 as one of the workouts that gym used to “evaluate new members.”
Scaling Options:
If no rower -> 30 Sumo Deadlift High Pulls (95/65) per round
Deadlift weight -> ¾ body weight -> ½ bodyweight -> as needed
Box height -> 20/16 -> as needed
Joint Strike CrossFit 