Monday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Zoom Burn: 8 AM
Youth CrossFit: 4-9 Year Olds @ 10:45 AM and 10-14 Year Olds @ 11:15 AM
CrossFit Foundations: 4:45 PM
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Front Squats
On the 2:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

WOD
“Jackie”
1000 Meter Row
50 Thrusters 45/35
30 Pull-ups

With Jackie being a benchmark… Here are a few tips and strategy to help you do it.
Tips and Strategy

To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:
Thrusters: 25/15/10 or 13/13/12/12
Pull-Ups: 15/10/5 or 8/8/7/7

1K Row… Beginners may aim to complete the row in 4:00-4:30; intermediate athletes may aim for something closer to 3:15-3:30.

Intended Stimulus

The intensity of “Jackie” is high. The combination of a fast 1K Row, and unbroken or large sets of Thrusters and Pull-Ups should prove to be a major cardiovascular challenge. The load should feel light on the Thrusters. The volume of Pull-Ups should be low enough to where you can get most (if not all) of the reps done in one set. The only time you should truly rest during “Jackie” is when you’re done with the workout.

Burn Workout

21-18-15-12-9-6-3 rep rounds of:
Begin ea. round with 50 meter bear crawl,
Half single-arm KB to squat
Double-unders
Hip bridge on Box to thrust
Box jumps

YouTube Workout: https://youtu.be/Ia5bx4-FxRg
AMRAP 7:
1 Round of:
15 Strict Pull-ups
30 Push-ups
45 Air Squats
Then:
AMRAP Double Dumbbell Front Squats (50’s/35’s)
Rest 2 Minutes
AMRAP 7
1 Round of:
15 Strict Pull-ups
30 Push-ups
45 Air Squats
Then:
AMRAP Double Dumbbell Front Squats (50’s/35’s)
*Score is total DB Front Squats