5/14/15 “Backward Christine Takes Breaks”
Mobility: Ankle Mobility.
Skill Practice Warm Up: Spend 10 min working up to a challenging deadlift weight. Use an axle if there is one available!
Metabolic Conditioning: “Backward Christine Takes Breaks” – 3 Rounds for time.
12 deadlifts (A: 225lbs, I*: 145lbs, N: 85lbs)
21 box jumps (A: 24”, I*: 20”, N: 12”) – Step ups allowed today.
1 min rest
Scaling Guide: 10 – 17 minutes.
Scale up – Use the axel bars (that weighs 15lbs) and do the same weight and reps.
Bonus Game Changer (for Performance* scaling only)! If you finish under 12 minutes (for men) or 13 minutes (for ladies), rest one minute then perform 1 minute of burpees. Log your time minus one second for each burpee performed. Log in the notes section your actual time and how many burpees you performed.
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: If the deadlifts are heavy for you, do singles letting the weight drop from the top every time. You can make up time on the box jumps if you go at a steady (manageable) pace. The rows should be at approximately your 1000m pace. Hammer the pace on the final row to empty the tank.
Compare To: 2014 – 05 – 28
Optional ‘Cash Out’: None.