20210728

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

Cool Down:

Doorway stretch – 1 Min per side

 

Scorpion hold – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s