This 4 round triplet is going to be a burner! Notice that nothing here on paper is too difficult… but the movement combination with some speed added in will ramp up the intensity and surely turn this into a CFM crowd pleaser! 1-2 sets on the swings. 1-2 sets on the squats. Run hard. TIME!
4 rounds for time: 25 KB Swings (24/16kg, 🇺🇸) 20 Goblet Squats (24/16kg) 400m Run Post finish time and any scaling
“Jackie” For time: 1000m row 50 Thruster (20/15kg) 30 Pull-ups post finish time and any scaling post new PR to the PR Board!!
Compare to: Nov 1st 2021, Feb 10th 2021, Sept 11th, 2020, Nov 19th, 2019, Sept 28th 2018, Jan 2 2018, Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20
Intended Stimulus 1000m row, 50 empty barbell thrusters, and 30 pull-ups for time anyone?! Jackie is a classic CrossFit benchmark. Here is your path to a PR (or to the best possible time for YOU today): row fast, but not a pace that will blow you up. Maybe even consider rowing at a pace a few seconds slower than last time. Then, go unbroken as long as possible on the thrusters or break into 2 planned sets, and then break up the pull-ups as needed with VERY shorts bouts of rest! You’re looking to finish sub 10 minutes!
Get into The Hut and do this one with your community! They need you and you need them for this one 🙂 It is critical that you choose to come out of the gate at the right pace. Taking off too fast for the first 1k means you’ll likely have to adopt the ‘just hold on’ strategy for the remaining 4k. Ideally, you will hold your chosen 500m split time from the start until right before the finish, where you’ll give it everything you have for the final 200-300m. Having sound rowing technique is so important here. You’re going to take a lot of strokes, so remember the order of events for maximum efficiency! “Legs, hips, arms”. Set up with a strong and braced neutral spine at the start of each stroke, drive through the HEELS (not the balls of your feet or your quads will turn to jelly), and finish with the arms pulling the handle to the bottom of the sternum. Pulling early with the arms, even by just a little bit, can give you that forearm pump sooner than you’d like to feel in a 17-25 minute bout of rowing.
Workout of the day: Row 5K for time post finish time and any scaling post new PR to the PR Board