Crossfit Ruk

Five Rounds for Time
Men’s Rx – 20 Burpees and 20 KB Swings at 53 lbs
Men’s Scaled – 20 Burpees and 20 KB Swings at 35 lbs
Women’s Rx – 20 Burpees and 20 KB Swings at 35 lbs
Women’s Scaled – 20 Burpees and 20 KB Swings at 25 lbs

120918 "Christine"

September 18, 2012

by admin

0 Comment

Christine~ Hey Girl take it easy on us!!

Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”
Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”
Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”
Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”
Movement Standards:

“Christine” starts from t

he standing position and off the rower. The athlete must step onto the rower quickly and start pulling for 500 Meters.
Both of the athlete’s damper setting and foot settings/straps can be set prior to starting the workout.
From there, the athlete will move onto their loaded barbell for 12 Deadlifts.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.
Next, the athlete will transition to 21 Box Jumps.
For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. NOTE: Step ups are allowed for the Scaled version but not at the RX level.
This will continue for three total rounds.