Crossfit Garage – CrossFit
Metcon
Running Jackie (Time)
800m Run
50 Thrusters (45#)
30 Pull-ups
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Bright Spot
800m Run (Time)
Max Effort 800m Run
1000m Row (Time)
Max Effort 1000m Row
Thruster
Pull-ups
Intended Response
The WOD ‘Jackie’ starts with a 1000m row. Everyone is full of energy, and many will fail there because they will start way too fast. You have to row fast in Jackie as the row takes about 50% of the workout, but you shouldn’t row at your 1K PR pace. The heart rate should be high while getting off the rower, but still manageable and able to immediately pick up the barbell.
Split thrusters into multiple quick sets instead of all 50 reps unbroken at a slower pace. This portion of the workout will be the most uncomfortable, especially right after getting off the row, but push through so you can get beyond the burnout of your legs.
Unless athletes can hang on for 30 unbroken pull-ups, know in advance how you plan to break them up (8/8/7/7) etc. If 10 sets of three makes more sense for some athletes, go for that scheme with quick breaks between small sets. Remember to choose a rep scheme for these movements that makes sense for YOU and where you currently are with these skills.
Goal: 6-12 minutes