Friday November 25th
22.11.25
“Christine – ish”
INTENDED STIMULUS
10:00-12:00.
Finish the row in 2:30 or less.
The loading of the barbell should be light enough so that athletes can go unbroken for at least 2 of the 3 rounds.
Move fast on the box jumps and deadlifts, and pace the row.
Advanced athletes shouldn’t pace anything.
RX
3 rounds for time:
500-m row
12 deadlifts (155/105 lb)
21 box jumps (24/20 in)
LEVEL 2
3 rounds for time:
500/450-m row
12 deadlifts (115/75 lb)
21 box jumps (20/18 in)
LEVEL 1
3 rounds for time:
400/350-m row
12 deadlifts (75/55 lb)
21 box step-ups (20/18 in)
SKILL WORK
Post-workout:
Accumulate:
50 Kang squats (empty barbell)
STRETCHING
3 sets:
:45 childs pose
:45 frog stretch
WHITE BOARD BRIEF
Target time | 10:00-12:00
Today’s workout is a spin on the benchmark workout Christine. Typically this workout is performed with the deadlift loading at body weight. Today, we lower the weight of the deadlift to give the body a rest from the intensity of the week.
The loading of the barbell should be very light. You really should be able to perform the 12 reps unbroken without much of an issue. If the weight you select leaves any doubt in your mind about going unbroken, then it’s too heavy.
The row should be performed at a pace that allows you to push the box jumps and the deadlifts.
The box jumps are where most of you will lose time. Try to find a rhythm that allows you to move without stopping, in this case, smooth is fast, and fast is smooth. Stay close to the box and avoid taking any wasted steps. This will help limit not only wasted energy but time.
