Context: Competition – Pace for your best score
Strength: 6×4 front squat or front box squat (6 sets of 4 reps, same weight across, 70-80% of max if doing front squat, 50-60% of max front squat if doing box squat)
Super Set: 6×6 half kneeling single arm dumbbell press (6 sets of 6 reps on each side, same challenge with all sets)
Metabolic Conditioning: For time “Jackie“
50 thrusters (Health: 35#, Performance/Athletic: 45#)
30 kipping pull-ups (Health: band assisted or ring row)
OR “Jacked Jackie”
1000m Row, 50 thrusters (65#), 30 chest-to-bar pull-ups
Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes
Coaching Tips: The reason this one doesn’t have scaling/progressions different for men and women is because as an ‘original’ CrossFit benchmark from a long time ago didn’t distinguish between men and women for weights/distances! A while back we started to build our workouts so that men and women are finishing with similar performances and receiving the same training stimulus and that is what most of you are familiar with now. In the effort of ‘historical accuracy’ we like to keep this one true to its roots.
The coaching tips for both men and women are pretty much the same though! Pace the row. The goal is to be able to get off the rower and hit a decent sized thruster set. Avoid the temptation to speed up toward the end of the row! If you can bias to use a bit more hip and arm pull (vs knee bend) on the last 10-20 strokes you’ll be more fresh for the thrusters. Keep a steady pace on the thrusters and try to get it done with some good-sized sets. The weight should be light enough that you can work on ‘falling’ with gravity. Think “down fast” so you aren’t wasting energy. Keep your form, but you can probably push yourself to do bigger sets than you might realize. Break up the pull ups so you can finish strong (don’t do so many in the beginning that you have to do a lot of singles in the end).
Optional ‘Cash Out’ or Hypertrophy: 15 push-ups, 200m run, 3 rounds, OR 3 sets of 15 db curls in a super set with 12 loaded glute bridges