Monday

220808

Workout of the Day

56

Jackie
For time:

1,000-meter row
50 thrusters
30 pull-ups

♀ 35 lb ♂ 45 lb

If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.

Post time to comments.
Compare 181213.


Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option
For time:

1,000-meter row
50 thrusters
30 pull-ups

22 lb35 lb

Beginner Option
For time:

800-meter row
35 thrusters
20 assisted pull-ups

12 lb22 lb

Rowing

12

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique.  —Angela Hart, "Rowing Technique," CFJ

Watch Rowing

The Thruster

The thruster requires a long line of action against the normal force of gravity with a load plus body weight, creating one of the most profound accelerations possible. The movement works from full flexion to full extension at the ankle, knee, hip, shoulder, and arm, and involves most of the major muscle groups. These factors earn the thruster its reputation as "the most draining of all exercises."

WatchThe Thruster

The Kipping Pull-Up

7

This “cheat” derives from a powerful and athletic reversal of hip direction—like that of the clean and the snatch—and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it.

Watch The Kipping Pull-Up

Comments on 220808

67 Comments

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Ahmed Amer
September 12th, 2022 at 12:59 pm
Commented on: Rowing

Rx

15.35

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Morgan Greene
September 1st, 2022 at 5:39 pm
Commented on: 220808

No rower, subbed ~800m run


7:33


run was probably a bit short since it only took me 3 minutes

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Jeff Chalfant
August 30th, 2022 at 1:24 am
Commented on: 220808

8:48 As rx’d. Literally no warmup, regular kip. PR I think. Row in 3:59 thrusters broken 14-13-12-11. Pull-ups 2-4-6-8-10 reps.

(edited)
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Jeffrey Howard
August 27th, 2022 at 11:33 pm
Commented on: 220808

M/26/5'8"/165lb

CrossFit AFK


7:41 - Rx

(Rowed around 1:55 for the 1k, that was comfortable. 32/8/10 on thrusters, and 10/5/5/5/5 on pull-ups. Pretty sore and beat up, stamina and general fatigue slowed me down. Otherwise the cardiovascular respiratory endurance isn't what held me back.)


Lesson Plan

Warm-up

4 rounds

5 shoot-throughs, between boxes or on parallettes

10 goblet squats, light dumbbell

15-second handstand hold

20 lateral step-up overs, 12in box or less

Skill

Pull-ups

3 attempts at a chin-over bar hold

-One attempt every 2-3 minutes

Then,

3x 3-seconds Hollow body hang

3x 3-seconds Arch body hang

2x 5 Kip swing

2x 1 Kip swing + 1 Pull-up + 1 Kip swing

2x 1 Pull-up + 2 Kip swing

Build-up/Specific Warm-up

5 rounds

3 front squats + 3 push presses + 3 thrusters

-PVC or empty barbell

10-second hold at the catch position on the rower + 3 hard pulls

Workout of the day

-row hard then settle into a pace

-break on the thruster if you can pick up right away again, avoid going until you have to stare at the bar on the ground

-fast sets, quick breaks on pull-ups. Stay on the bar and off the floor

Cool-down

5-minute Walk around and found out

Comment URL copied!
Dan Morris
August 26th, 2022 at 12:49 pm
Commented on: 220808

As RX’d:


16 mins


43 / 6’0 / 185

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Nate Gordon
August 19th, 2022 at 9:42 pm
Commented on: 220808

8:06 used 22.5# dbs instead

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Hank McKibban
August 14th, 2022 at 3:18 pm
Commented on: 220808

7:46


181214 - 7:50

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Ralph Keeley
August 12th, 2022 at 11:53 pm
Commented on: 220808

M/36/6’/174#


8:22 Rx


Deo gratias

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Alexandre Beaulieu
August 12th, 2022 at 9:41 pm
Commented on: 220808

JackiePro (Games Workout) Women Pace for the row

14:35

M/35/197

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Michael Arko
August 11th, 2022 at 2:39 pm
Commented on: 220808

out of town earlier - did this today, Thursday 8/11

subbed dumbbell thrusters (2x 15lb DBs) for wall balls

8:37

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Antonio Alves
August 10th, 2022 at 8:37 pm
Commented on: 220808

Modified:

--

For time:

100 DB SDLHP @ 2x 9,5 kg DB

50 DB thrusters @ 2x 9,5 kg DB

30 inverted rows


time: 11'44''

--

Peace.

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Jacob Menard
August 10th, 2022 at 6:29 pm
Commented on: 220808

11:20, did 1.3 miles on echo bike in place of the 1000m row. Can’t do chest to bar so that slowed me down a lot.

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Sébastien Mairand
August 10th, 2022 at 2:54 pm
Commented on: 220808

M - 44 years

800m Run

50 Thrusters #45

30 Pull-Ups

Time cap 10'

Score 9:20

With the hot sun

(edited)
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Park Hyunwook
August 10th, 2022 at 7:36 am
Commented on: 220808

m/49/83


45-- >35#

8:50

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Myles Lance
August 10th, 2022 at 12:46 am
Commented on: 220808

7:35

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Travis Schwartz
August 9th, 2022 at 8:24 pm
Commented on: 220808

40lbs and lat pull downs at 145,130,115


11:45

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Christian Simpson
August 9th, 2022 at 7:28 pm
Commented on: 220808

1st Jackie...Rx...15:01 (4 hours of 😴, can only do better)

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Az Native
August 9th, 2022 at 5:23 pm
Commented on: 220808

9:59, used 20lb DB’s for thruster. PR from long ago is 7:43, last time was 8:55. Looking at those numbers I feel my age…

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Brian Coon
August 9th, 2022 at 3:39 pm
Commented on: 220808

Been doing CF for 8 years and had yet to do this benchmark WOD! Weird!

7:13 rx

M/53/175#/5'11"

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Mike Munsee
August 9th, 2022 at 2:58 pm
Commented on: 220808

M 52/205/6’

7:54. Subbed 120 sdhps at #50 for the row.

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Emilio Estevez
August 9th, 2022 at 1:06 pm
Commented on: 220808

8:30 rx

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Marco Antonio Menéndez Villa
August 9th, 2022 at 11:30 am
Commented on: 220808

10 cap

Cap+10


All as prescribed, but

3 BMU

20 Pull ups

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Luis Oliveira
August 9th, 2022 at 6:36 am
Commented on: 220808
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Jordan Hames
August 9th, 2022 at 5:53 am
Commented on: 220808

3:35 row

5x10 thrusters

3x10 pull ups

9:35 RX

(edited)
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David Smith
August 9th, 2022 at 2:15 am
Commented on: 220808

9:10 Rx

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Kunal Kanoi
August 9th, 2022 at 12:18 am
Commented on: 220808

10.48

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Greg Fairbanks
August 8th, 2022 at 10:57 pm
Commented on: 220808

Beginner + scale

800m row, concept2, res 10

35 thrusters, 45#

20 strict pushups


no pullup bar


8:24

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Lincoln Kerger
August 8th, 2022 at 10:34 pm
Commented on: 220808

Rx 8:55


First time doing Jackie (that I recall). Row was 3:33.

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Shane Azizi
August 8th, 2022 at 10:05 pm
Commented on: 220808

9:54 Rx

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Dave DeCoste
August 8th, 2022 at 8:35 pm
Commented on: 220808

6:57 Rx regular Jackie

13 second PR

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Mike Andridge
August 8th, 2022 at 8:18 pm
Commented on: 220808

rx w/ strict pull ups

10:27

m/52/175

1000m was 4:31--I know it's slow, but it's the best I've done in probably 2-3 years:)

45# or 145#, barbell thrusters destroy my wrists---time to get a pair of 25# db's

compare to 12/13/18 10:55

compare to 5/15/15 9:35 (pr)

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Andi Ommsen
August 8th, 2022 at 8:08 pm
Commented on: 220808

rx with 30 strict pull ups


11:37

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Coastie Nick
August 8th, 2022 at 8:01 pm
Commented on: 220808

Rx’d: 7:58 (PR)


181213: 8:34 (old PR)


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John Clarke
August 8th, 2022 at 7:50 pm
Commented on: 220808

7:52, Rx


Compare 170908 - 9:06


Row - 3:50

Thrusters - 25/15/10

Pull-ups - 5/5/5/5/3/3/2/2


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Joshua Boger
August 8th, 2022 at 5:19 pm
Commented on: 220808

1k meter row

50 thrusters @45 lbs

30 pullups


8:39...First time ever doing this. Didnt know exactly how to break it up or how hard to push it

(edited)
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George Fryd
August 8th, 2022 at 5:17 pm
Commented on: 220808

100x 24kg SDHP | 50x 16kg/1pood KB (32kg) Thruster | 30x 24kg underarm row + 10 12kg (24kg) dumbbell lateral raises 20:00mins

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Aleksander Roisli
August 8th, 2022 at 5:09 pm
Commented on: 220808

10: 55 Rx ? Did ring pullups

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Cade Weston
August 8th, 2022 at 4:34 pm
Commented on: 220808

9:28

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Damien Leroux
August 8th, 2022 at 4:17 pm
Commented on: 220808

Rx 7’43

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Kobe Breazeale
August 8th, 2022 at 4:16 pm
Commented on: 220808

For time:

800-meter run (3:15)

50 thrusters (45lb)

30 pull-ups


9:54

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Jorge Amado
August 8th, 2022 at 3:27 pm
Commented on: 220808

9:47

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Douglas London
August 8th, 2022 at 2:53 pm
Commented on: 220808

9:21

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Robin Frei
August 8th, 2022 at 2:43 pm
Commented on: 220808

Rx 11:17

First Time doing Jackie

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Roger Munger
August 8th, 2022 at 2:17 pm
Commented on: 220808

Rx'd 9:46

M/55

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Austin Fox
August 8th, 2022 at 12:53 pm
Commented on: 220808

800m Run

50 Thrusters #45

30 Pull-Ups


8:25

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Charles Meyers
August 8th, 2022 at 12:24 pm
Commented on: 220808

800-meter row

35 thrusters

20 assisted pull-ups

45 lbs thrusters 10:56

(edited)
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Jonathan Elmore
August 8th, 2022 at 11:23 am
Commented on: 220808

First time. No warm up. Worried about running late for an appointment is the best. 7:28

Repeated 08/09/22 7:07 broke Thrusters and PU into 3 rounds wasted time doing that and need glove next time.

(edited)
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Tom Cuff
August 8th, 2022 at 11:20 am
Commented on: 220808

12:00 scaled

1000m row

50 thrusters (45#)

12 strict ring pull ups

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Caroline De Toledo
August 8th, 2022 at 9:25 am
Commented on: 220808

13:50 total RX

1000m rower (4:47)

17.5kg, 50 bar thrusters

30 Kipping pull ups (first 10 unbroken and the rest in sets of 5s, 3s)

(edited)
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Joshua Brown
August 8th, 2022 at 5:01 am
Commented on: 220808

13:00

1,000M row

2x15 #45 thrusters

2x10 #45 thrusters

alternating 10 pull ups between thrusters

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Charles Meyers
August 8th, 2022 at 12:16 am
Commented on: Workout Tips


For time:

800-meter row

35 thrusters

20 assisted pull-ups

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Chris Sinagoga
August 8th, 2022 at 12:14 am
Commented on: 220808

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A blended test of gymnastics, monostructural, and weightlifting. Core to extremity, pulling with skill, pushing with skill, range of motion are also themes.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


ENDURANCE SCALE

2 rounds of:

500-m row

25 thrusters

15 pull-ups


STRENGTH SCALE

30 strict handstand push-ups

30 strict pull-ups

then

Row 1000m for time


STAMINA SCALE

As is, run ROM on pull-ups to stay on the bar for all 30, or close to it, and cut weight on thrusters if needed so all reps can be done unbroken


MY STUFF

Didn't get to this in time, so made up my own version of the sled push, legless rope climb, kb workout


GENERAL FEAR LEVEL: 8

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Jan van Delden
July 1st, 2022 at 6:19 am
Commented on: Rowing

Watch this! Perfect rowing technique by the Croatian Sinkovic brothers in the double scull! Fully relaxed , even at high stroke rates. I use this video as a demo for teaching rowing technique.

https://www.youtube.com/watch?v=wD5ulePWu00

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Robert Watterson
January 21st, 2022 at 4:51 pm
Commented on: The Kipping Pull-Up

I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.

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Graham Doody
August 11th, 2021 at 3:24 am
Commented on: Rowing

I agree completely Eric Love. What a fantastic statement!


Once I discovered the erg and rowing, there was no turning back.


As for bickering back and forth over the video subject's perfect technique, fill your boots. I'll be on the erg beside you with 90% perfect technique pumping you all day long 😆😆✌️

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Graham Doody
August 11th, 2021 at 3:16 am
Commented on: Rowing


(edited)
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Greg Glassman
January 4th, 2020 at 11:30 pm
Commented on: The Kipping Pull-Up

If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.

(edited)
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Jade Teasdale
January 5th, 2020 at 11:05 pm

I imagine you might feel the same with kipping HSPU?

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Greg Glassman
January 6th, 2020 at 4:38 pm

Basically, that is correct, Jade. The kipping pull-up is an ineluctable consequence of high rep strict pull-ups. Before an athlete gets to 40 pull-ups the kip arises spontaneously. It doesn't need to be taught and perhaps should not be.


My thoughts on the "kipping" HSPU can be found here:

https://www.crossfit.com/?topicId=article.20191230121702384


I am not a fan of the "kipping" HSPU!

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Jon Friedland
January 13th, 2022 at 11:10 pm

Thanks Coach (CrossFit has changed my life). Is this because of risk of injury or just wrong trajectory for progression. I always liked the kipping pull up because it allowed me to get much more volume and i figure it builds coordination, strength and flexibility amongst a bunch of muscle groups big and small. Full disclosure: i can't do 5 strict MUs and probably never will. JonNYC (XF since 2008).

(edited)
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Jonathan Burns
March 27th, 2019 at 8:52 pm
Commented on: Rowing

Replying to Mr. Locatelli-


Rowing technique, like olympic lifting, swimming, and other human movement, is constantly debated- as it should be. You’ll find different schools of thought with varying degrees of competitive success all over the place; in my opinion the best coaches adapt a few key elements consistently across all body types.


You are correct in thinking that the legs are primary in the rowing stroke; it is a hip-driven push, not a pull. The body opens and the arm bend as a result of the hip drive- a core to extremity movement- like the olympic lifts.


In my opinion, the model in this video shows this fluidity perfectly. Her hips initiate the drive, her body opens concurrently with the legs driving down, and her handle quickly and lightly flows to her sternum- and then she mirrors that drive in a relaxed recovery to the catch. Compared to “actual rowers”, the only discrepancy I can see is that she is capable of a perfectly extended spine at full compression, which most folks who only row don’t do (she’s pretty good at overhead squats, too).


In regards to “catching a crab”, you know as well as the next rower that bladework is the key element there- though I agree that being super grippy into the finish is a good way to have rough bladework. Regardless, she’s not demoing bladework, she is demoing erg technique.


Like you, I am a rower, avid CrossFitter, and I want to see “good rowing” in CrossFit. To that end, I teach the CrossFit Rowing Erg trainer course, and do my best to spread the good word to those who’ll listen. This video is great in that it hits all the major points of performance that I cover in regards to basic technique.


Regards,


Jonathan Burns

CrossFit Coeur d’Alene

CrossFit Rowing Erg SME

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Lynne Pitts
March 27th, 2019 at 7:01 pm
Commented on: Rowing

It's a shame that, regardless of language, people are not capable of providing critique without criticism. It's great to discuss the pros, cons, and flaws of a video, but it's not great to have to be insulting about it. Steve walks the line, and Matteo crosses it.

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matteo locatelli
March 27th, 2019 at 2:37 pm
Commented on: Rowing

La tecnica della remata non í¨ corretta. Durante la passata la schiena si apre senza la tenuta dell'addominale e non c'í¨ la fluidití  nel gesto soprattutto nella fase di ripresa e Scommettiamo che il damper í¨ sopra 8 ?? Non pubblicate video improvvisati.

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Lynne Pitts
March 27th, 2019 at 6:57 pm

Google translates, "The technique of paddling is not correct. During the past the back opens without holding the abdomen and there is no fluidity in the gesture especially in the recovery phase and We bet that the damper is above 8 ?? Do not publish improvised videos."

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Eric Love
March 24th, 2019 at 12:30 am
Commented on: Rowing

"It is a human polygraph of physical and mental performance."


Perfect summation!

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Steve Lewis
March 27th, 2019 at 3:26 am

As a former rower who also is an avid cross fitter it pains me to see an official video on the crossfit site of someone doing the erg 100% wrong. The erg is a leg exercise not a chest exercise and pulling a oar into your chest gets you literally thrown out of the boat due to “catching a crab.” Please take a video of a trained rower using the erg it will save a lot of folks injuries.

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David Smith
February 7th, 2021 at 2:16 am

The Olympic silver medalist in the video above is pulling to her chest when on the C2 rower.

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