General Warm Up: (5-12)
3 rounds:
Row 10/7 Calories
:20 Bar Hang–10 Scap Pullups + 10 Kips– 5 Strict Pullups (10 Ring rows)
5-5-5 Squat (narrow, wide, normal stance)
Specific Warm Up: (12-22)
Thruster:
5 Strict Press
5 Front Squat
5 Pausing Thruster (pause in bottom of front squat, focus on hips driving bar overhead)
5 Thruster (pause overhead together, when you say go, then do another rep, work on cycling)
5 Normal Reps
Skills:
Pull up development/ skills.
- 2/1/2 swing+ pull up+ swing drill
- 2×3-5 linked kipping reps
- 2×5 Reverse Bicycle kip drill (Like this video?)
- 2×5 Strict butterfly (Like this video?)
- 3 sets of butterfly practice (do not exceed 7-10 reps on the sets)
(25-35)
Thruster Primer
Build to a heavy single from the floor.
RXConditioning: (40-50)
“Jackie”
1k Row
50 Thruster (45/35lb.)
30 Pull up
Goal: Sub 7
Cap: 10:00
Intermediate: banded or jumping pull up
Baseline: 500m row, 35/15lb. Thruster, ring row or inverted row
(50-60)
3-4 sets:
5 Slow Mo Long Lunge (each side)
*They can add weight if needed, but keep the tempo legit
(0-5):
This week we kick it off with a CrossFit benchmark! Jackie is memorable if you have ever done it before and for those who haven’t, you’ll soon understand why. The workout is misleading due to the light loads and overall lower reps than a usual “training session”. However, the intensity that can be reached with such a set up is why it is such a valuable stimulus. Pace the row so you can get a big chunk of the thruster reps done right away and as close to unbroken as possible. No shorting the range for the sake of time here, the light load makes that a bit more challenging since it doesn’t force you into a low position each rep. Look up your old times and let’s see how the current fitness compares!