Brief Overview of the Workout ‘Christine’
‘Christine’: Workout Overview
‘Christine’ is a CrossFit workout named after Christine Olson, one of the first female CrossFit athletes. It is a benchmark workout that has been used in CrossFit competitions, including the CrossFit Games. The workout involves three rounds of rowing, deadlifts, and box jumps, with a prescribed weight and height for each movement. ‘Christine’ is considered a challenging workout that tests an athlete’s endurance, strength, and speed.
‘Christine’: Workout Description
The ‘Christine’ workout consists of three rounds for time, with each round including the following movements:
- 500-meter row
- 12 deadlifts at bodyweight
- 21 box jumps at 20 inches for women and 24 inches for men
The workout is timed, and the goal is to complete all three rounds as quickly as possible. The recommended weight for the deadlifts is the athlete’s bodyweight, and the box jumps are performed at a height of 20 inches for women and 24 inches for men.
Workout Variations/Scaling Options
‘Christine’ Variations and Scaling Options
Not everyone can perform the ‘Christine’ workout as prescribed. Here are some scaling options for those who need them:
- Reduce the weight of the deadlifts to a manageable level.
- Reduce the height of the box jumps to a level that is safe and comfortable for the athlete.
- Reduce the number of repetitions for each movement.
- Substitute the rowing machine with another cardio machine, such as a bike or a ski erg.
Tips and Strategies
Tips and Strategies for ‘Christine’ Workout
Here are some tips and strategies for completing the ‘Christine’ workout efficiently and safely:
- Pace yourself during the rowing portion to conserve energy for the deadlifts and box jumps.
- Use a weightlifting belt to support your lower back during the deadlifts.
- Break up the deadlifts and box jumps into manageable sets to avoid burnout.
- Step down from the box jumps instead of jumping down to reduce the risk of injury.
- Warm up properly before starting the workout, and cool down afterward to prevent injury and soreness.
Average Times for Completing ‘Christine’ Workout
Here are the average times for completing the ‘Christine’ workout for different levels of athletes:
- Beginner: 20-25 minutes
- Intermediate: 15-20 minutes
- Advanced: 10-15 minutes
Conclusion: ‘Christine’ Workout
The ‘Christine’ workout is a challenging CrossFit benchmark workout that tests an athlete’s endurance, strength, and speed. It consists of three rounds of rowing, deadlifts, and box jumps, with a prescribed weight and height for each movement. Scaling options are available for those who need them, and athletes can use various tips and strategies to complete the workout efficiently and safely.