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Jackie and Steroid Jackie

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2 Sets

10 Squat with thoracic rotation and reach to ceiling at the bottom of squat

10 single leg dumbbell RDL R/L (light) (each side)

4. Movement Prep

2 Rounds

200m Row

5 Thrusters (empty Barbell)

5 Kip Swings – Pull Ups

Jackie (2 Rounds for time)

15:00-39:00

1000m Row

50 Thrusters (45/35)

30 Pull Ups

-Rest 5:00 OR 1:1-

Steroid Jackie

30 Chest to bar Pull Ups

50 Thruster (75/55)

1000m Row

SCALING

Scale to finish near the target score:

1000m Row

30 Thrusters (45/35)

15 Pull Ups

-Rest 1:1-

Reverse Jackie

30 Pull Ups

50 Thruster (45/35)

1000m Row

TARGET SCORE

Target Time set 1: sub 6 minutes

Target Time set 2: sub 8 minutes

Time Cap set 1: 9 minutes

Time Cap set 2: 10 minutes

STIMULUS

Jackie is a classic burner. Expect a high heart rate.

We are working on performing pulling/shoulder endurance with a high heart rate.

WORKOUT STRATEGY & FLOW

Both rows should be a moderate/hard pace. Aiming for 80-85% output.

The first set of thrusters (45/35) are ideally unbroken. 2-3 sets at most. Keep these smooth and consistent. The second set (75/55) ideally done in sets of 10+.

The set of pull ups and chest to bar are ideally unbroken or in 2-3 quick sets.

Front Squat (7-2)

Work up to a Heavy 2 in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy 2

Focus on sending the hips down vertically and keeping the elbows high

Explode out of the hole, press high up on the bar keeping the torso upright

rest 1-2 mins between sets

Shoulder Press (7-2)

Work up to a Heavy 2 in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy 2

Focus on keeping hips and core tight and elbows in front of the bar during the press

Punch the knuckles to the ceiling at the top and descend down smoothly with a explosive turn around once the bar makes contact with the shoulders.

No Hips or legs to assist!

rest 1-2 mins between sets

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Steroid Jackie (Time)

30 Chest to Bar Pull Ups

50 Thrusters (75/55)

1000m Row

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