CrossFit 201 – CrossFit
Warm-up
1:00/ side couch stretch
Wrist stretches
2 Rounds
:30 HS hold reach head through (OH barbell hold)
:30 bar hang (try single arm for :15/ arm!)
15 air squats
3/ side – Rope Pullups (or practice gripping rope)
3/ side – Rope Knees to elbows
Technique / Skill Work
EMOM 12 minutes
1) 1-2 Rope Climbs
2) 5- 10 Strict HSPU
3) 250 meter row
*Goal is to work skill and warm up and stay relatively fresh for our benchmark workout Jackie!
*”RX+” is legless rope climbs and deficit SHSPU
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Good Times for “Jackie”
Beginner: 10-12 minutes
Intermediate: 7-9 minutes
Advanced: 6-7 minutes
Elite: <6 minutes
*Time Cap: 12 minutes. Time cap is there to keep intensity HIGH. So scale weight and movements appropriately. I know 45/35 sounds light.. but I need you to pick
a weight where you do this in no more than 3 sets. Keep the stimulus, scale appropriately.