In part 1, We are continuing our Linear Progression cycle.   Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  In part 2, This classic CrossFit benchmark workout, “Christine” is a well-rounded test of cardiovascular endurance, strength, and explosive power. The 500-meter row will challenge your aerobic capacity, while the deadlifts—performed at bodyweight—test your strength and stamina. The 21 box jumps will elevate your heart rate and challenge your coordination. 

Score | Total time to complete work 

Row | Row at the fastest pace that allows for unbroken reps. 

Deadlift | Bodyweight is prescribed, but choose a load you can do unbroken each round. 

Box Jump | Consistent pace on these reps. 

Knee Position in the Deadlift

Today’s focus is on pushing the knees out of the way during the deadlift to maintain an optimal bar path and ensure efficient movement. As the barbell rises from the floor, it’s crucial to keep it close to the body, allowing for a stronger and more controlled lift. By actively pushing your knees back during the initial pull, you create a straight bar path and avoid letting the bar drift forward, which could strain the lower back. Proper knee movement allows for better leverage and smoother transitions from the ground to the top of the lift.

500M ROW

2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
400m Run
2:00 Effort on Treadmill/Runner*

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DEADLIFTS

Reduce Loading/Reps 
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

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BOX JUMPS

Reduce Box Height
Box Step-Ups
24 Squat Jumps 
Alternating Single-leg Squats (Pistols)
Reverse Lunges

Today it is important to keep the flow of the workout the same.  So, if possible athletes need their own equipment, or try running a second heat behind the first.