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25/12/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2 Rounds: For Quality

1:00 Row

10 Alternating Step-Ups + 5 Box Jumps

:20/:20 second Side Plank

10 Hollow Hold

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings


Specific Prep

4 Sets Building to 75%

3 Deadlifts

+


Set 1: 40%

Set 2: 50%

Set 3: 60%

Set 4: 65-70%


Strength

Every 3:00 x 4 Sets

5 Deadlift @ 75%

+


% of 1RM Deadlift

+

Choice on Loads for Kettlebell Swings


ALT Strength

Every 3:00 x 4 Sets

10 Plyometric lunges

+

15 Push Ups


CrossFit Benchmark

"Christine"


For Time

3 Rounds

500m Row or 400m Run

12 Deadlifts or 24 Reverse Lunges

21 Box Jumps or 21 Squat Jumps


Barbell: Bodyweight

Box Height: 20in


Score = Time


Mobility

PRVN Mobility #3

 
 
 

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