Thursday, August 29th

Context: Competition – Look up your old score and notes before the metcon

Dynamic Warm Up Option: 2 min row, then: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 3 sets of 5 with an empty bar: deadlift, bent over row, thruster

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 minutes working on Handstand and HSPU progressions.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Jackie”

For Time:

1000m Row

50 Thrusters (Health: Air Squats, Athletic*: 35lb, Performance: 45lb) or with DBs (Air Squats, 15lb*, 20lb)

30 Kipping Pull Ups

OR “Jacked Jackie”

For Time:

1000m Row

50 Thrusters (Athletic*: 45lbs, Performance: 65lbs)

30 Chest-to-Bar Pull-ups

*Women’s “Performance” weights and reps (Rx)

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 (so men and women won’t be able to compete with each other very much).

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: 10 Sit Ups, 10 KB Swings, 10 push-ups, 5 minutes, OR 3 sets of 10-15 Good Mornings in a super set with 10-15 DB Flies on the Bench

Scott McIntyre