We have a CrossFit Benchmark today with “Jackie.” This is one of my personal favorite workouts. To start we will work a 3×5 Thruster. This will be pulled form the ground today. Loading is meant to be moderate with a focus on quality movement. The thruster is a power movement, meaning you should be carrying speed from the bottom of the squat all the way to the top of the press. This will be your focus. With “Jackie,” we have a fast paced push/pull workout. This one has been done several times in the past so look at your previous times and modifications to try for improvement in scaling or time.

STRENGTH

3x 5 Thruster

BENCHMARK WORKOUT

“JACKIE” FOR TIME 

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups

COOL DOWN

FOR RECOVERY

3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads