Christine

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
FITNESS

3 Rounds

500m Row

12 Deadlifts

21 Step Ups

Rxd: The goal is to push through the burning feeling you will start feeling in your legs during round 2! Because it is so short and nothing is that limiting (weight, reps and skill wise), you should make sure those Rows are done hard! Think 10-15sec under their Fast 500m pace. You can hang in there during the other movements, but the Rows need to be pushed.

We kept the two categories the same since it is such a great test of capacity. The goal for all 3 rounds is to be done unbroken and smooth. Scale as needed.

The Box Jumps are prescribed at 20”, which is lower than usual for the guys. While we don’t usually recommend rebounding, if people are proficient with it, this would be the Workout to do it in. For those who jump up, step down and who find Box Jumps challenging, these will be the limiting factor. Especially after the Row and the Deadlifts. If you’ve had achilies issues then step down. Warm up well.

Top performers should aim for sub 10min, but majority of athletes will be somewhere around 10-15min.

Fitness: We have kept the Rowing distance and reps the same. If you don’t think you’ll get it done under 15min, modify the reps first, then the Rowing distance. Use a load that you can get 12 reps each round no problem. The Step Ups are 21 reps total.

We’ll probably be going in heats. Make sure you cheer on the others while you are warming up or cooling down!

Lie with Legs up the Wall and recover for 3min, then alternate Supine Pigeon Stretch while lying there for 2-4 rotations each side, 30sec holds. https://www.youtube.com/watch?v=hjx9LHrhN9o

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