Workout of the Day
“Jackie”
For Time:
1000 m Row
50 Thrusters (45/35#)
30 Pull Ups
Notes
This benchmark is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.
If you’re looking to know some average times, check out the Jackie Results on BTWB !
Intermediate Option
For time:
1,000m row
50 thrusters (35/22#)
30 pull-ups
Beginner Option
For time:
800m row
35 thrusters (35/22#)
20 band assisted pull-ups
ASSISTANCE
3-4 Rounds for Quality:
10-12 DB Pullovers, with 10 second isometric hold at mid-range on final rep
15-20 Hollow Rocks
30 Russian Twists (15ea)
Notes
If you have a hard time maintaining proper positioning on hollow rocks, try this modified version instead.
Russian twists may be done at bodyweight or with added load. Focus on actually rotating through your trunk, rather than just moving your arms across your body.
CrossFit Group Class Programming Template (WK3/8)
Chris and Hawk chilling after class
More pics from “Hunting for Gold”
Check out RJ’s shots from last weekend’s RAD event on our flickr!