3 Rounds For Time:
500m Row
12 Deadlifts @ Bodyweight
21 Box Jumps (24/20)

Today is a benchmark girl that is about conserving energy till the 3rd round. The workout needs to be completed under 15:00.  Scaling- Rowing should be under 2:15 so some athletes may need to scale the distance to 400m.  The biggest place to scale is the deadlift weight.  Every set should be completed in 2 sets or a unbroken.  For box jumps encourage actually jumping, no step ups, also encourage step downs to protect the achilles.

0-10 Individual Warmup

10-22 Group Warmup

  • All about hamstring prep today
  • Leg swings x 10
  • Pistol glute squat stretch
  • Band resisted stretching and activation
  • Marching with band on back, standing on it
    • 20 reps
  • Versa Loop
    • 10 Air Squats
    • 10 Steps side to side
    • 10 Steps back

22-26 Rowing Prep

  • Emphasize driving through heels
  • keep back straight like a deadlift
  • lead back in with arms

26-30 Deadlift Prep

  • Coach led reps 
  • 5 from shin to top of knee
    • hips and shoulders raise together
  • 5 from top of knee to full standing
    • emphasize squeezing glutes/ hamstrings
  • 5 full
    • watch for technique on the way up and down

30-38 Warmup to weight and final prep

38-52 Christine

  • Focus especially on correcting deadlift
  • And on making sure that they don't have a box too high

52-60 Cooldown/Scores

  • Roll out front and back of calves
  • Get everyones scores for sure because its a benchmark girl