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Jackie or Jacked Jackie

Synergy Fitness – CrossFit




Skill Warm Up

Spend 10 minutes working on handstand and HSPU progressions.


All Levels.

Pick One

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Loads & Scaling Guide:

Thrusters: Performance 45 /Athletic*: 35lbs, Health: 25lbs)

Pull ups: Jumping or ring row

Men 6-13 minutes, Ladies 8 – 15 minutes

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).

Jacked Jackie (Time)

1000m Row

50 thrusters (65/55lbs*)

30 chest-to-bar pull-ups

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