5/14/15 “Backward Christine Takes Breaks”

 In Workout of the Day


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!

Strength: None.

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.

500m row

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.

Log your results online by clicking here.

Compare To:  2014 – 05 – 28

Optional ‘Cash Out’: None.

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