Westbound CrossFit - Coach Loni
1200 - 12 of us
Warm Up
Row
Pull-up prep
Air squats (neutral, wide narrow)
Thruster prep, technique, paused
Pull-up prep, technique, practice butterfly and kipping
Strength
Thruster Primer
Build to a heavy single from the floor.
35
55
85
105
115
125 pounds
Conditioning
“Jackie”
1k Row
50 Thruster (45/35lb.)
30 Pull up
Goal: Sub 7
Cap: 10:00
Intermediate: banded or jumping pull up
Baseline: 500m row, 35/15lb. Thruster, ring row or inverted row
I scaled to 500 meter row ~2:30
I scaled to 40 thrusters at 35 pounds ~2:45 - I messed this up bad - 15-5-3-3-3 / 5-3-3 rep scheme
I did 30 kipping pull-ups ~4:15 - I felt good doing these
9:33 total workout time
My previous Jackie efforts were over 10 minutes, always did the 1000 meter row and did jumping pull-ups, which would have gone much faster, but would have been a worse stimulus for me today.
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