CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

5 Strict Pull Ups

5 Strict HSPU

10 RKBS 53/35

Get Fit

Min 20 – 34

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Jackie Pro – 2022 CrossFit Games Event (Time)

1,000m Row

50 Thrusters #95/65

30 Bar Muscle Ups

***To complete this version, you must be able to complete the row

3:15 or less for Men

3:40 or less for Women

Otherwise complete standard Benchmark Jackie

14 Minute Time Cap
First, remember this is a CrossFit Games workout, created for the most elite in the world. This should tell you right away that the vast majority will need some scaling and modification to get the most out of this piece. The caveat of this workout is the mandatory pacing of the Row, to earn the “RX” you must finish below the time listed above. Thrusters should be done in no more than 5 sets, choose a weight that allows you to do that. Those with Bar MU can go for either completing the workout, or as many as possible before the cap. Those without can sub in a different gymnastics variation they feel more confident with, keep in mind you’ll be exhausted by the time you get there…

Get Strong

Min 45 – 55

Front Squat (EMOM x 10 – 1 Rep)

-Your legs might be quite destroyed after Jackie or Jackie Pro, or maybe they are more primed than even for a huge lift today, build steadily across the 10 singles based on feel.