Tuesday May 25th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday May 25th

24
May

Tuesday May 25th

“Jackie”

WORKOUT GOALS
1.) Complete in less than 10:00
2.) Finish the thrusters and pull-ups in four sets or less.
3.) If scaling, try to avoid ring rows. Choose jumping pull-ups or kip swings
to keep intensity high.

RX
FOR TIME
1000m Row
50 Thrusters (45/35#)
30 Pull-ups

LEVEL 2
FOR TIME
800m Row
50 Thrusters (45/35#)
20 Pull-ups

LEVEL 1
FOR TIME
800m Row
50 Thrusters (35/15#)
30 Ring Rows

Accessory

Before the workout, build up to a heavy 2-rep
thruster

Stretching

2 SETS
1:00 Couch Stretch / Side
1:00 Banded Face Pulls

Notes

Target | <10:00
Row | 3:00-5:00
Thrusters | 1:00-3:00
Pull-ups | 3 Sets or less
 “Jackie” is a classic, high-speed, CrossFit benchmark. The tendency is to game the row as much as possible in order to save energy for the rest of the workout. We challenge you to start slow and then increase your rowing speed until you finish the 1k. Consider slightly decreasing your split pace every 200m. For example, if you start at a 1:55/500m, try to finish your final 800-1000m at a 1:45/500m pace. Instead of reducing reps on the thrusters, reduce the loading or use a plan to break up the reps. 15-12-10-8-5 is our favorite way to work through a set of 50 reps. Set yourself up to move efficiently through the pull-ups, adjust the movement difficulty so you don’t get stuck and lose your intensity. Pre-workout Strength Before starting “Jackie” we will spend time practicing our strength with a heavy 2-rep thruster from the floor

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