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DESCRIPTION

STIMULUS

15:00-20:00 workout
Conditioning Category: Threshold
It’s a spin on the classic CrossFit benchmark “Jackie”, but slightly beefed up.
It will be very grippy for athletes with BMU and pull ups
The Thrusters will be “the fight” for all athletes.

ROW

2,000/1,800 meters should take ~8:00-9:00 at a moderate pace. Athletes should look to decrease distance the prescribed distance will take over 10:00

BMU’s

30 BMU’s or 50 Pull-up should take between 3:00-5:00 and in no more than 5 sets
Athletes should be able to perform 8 quality unbroken repetitions if they are fresh

THRUSTERS

40 moderately loaded Thrusters should take about 2:00-4:00, in 3-5 sets. Athletes should be able to perform 15-20 unbroken repetitions when fresh of their chosen load, and this should not be a max effort.

EFFICIENCY TIPS

* For the Row, consider holding a split time that is :5-:10 higher than your 2k pace. The row is there to pre-fatique the athlete, but not crush the athlete. This will feel relatively “easy”, that’s ok…stick to it, and relax the grip as much as possible.

* We cannot forget that we have 40 moderate Thrusters after the BMU/PU, so when grip feels taxed, rest. Do the math and figure out what 30 reps looks like for you (i.e., 10-6-6-4-4 or maybe 8-7-6-5-4).

* If we made the right call on loading, we should be able to get at least 10-12 repetitions before taking a break. Loosening the hands as the bar returns to the shoulders will help with grip and bar placement in the rack. Dig deep towards the end of the Thrusters – this will be “the fight”.

WOD

“Jack of All Trades” (Time)

“JACK OF ALL TRADES”

For Time:

2,000/1,800 Meter Row

50 Pull Ups

40 Thrusters

22 MIn Time Cap

Subs -100/70 Cal Bike or 1 mile Run

RX+-115/85#, 30 Bar Muscle Ups

RX -95/65#

50-59-75/55#, Jumping Pull Ups

60+-65/45#, Ring Rows, 1800/1500m Row

Basics- 800m Row or Run, 20 Ring Rows

20 Thrusters PVC/BB