Jackie at-home version

March 13, 2023

6

-

minutes warming up

18

-

20

minutes working out

Today's Focus: FUNctional Fitness 🥳
💪 Running
💪 Squats
💪 Pulling

Today's workout is a CrossFit benchmark workout done at-home style. We've replaced the rowing with running and the Pull-ups with Bent Over Rows. Use a light weight for the Thrusters, something you can do in big sets. For the Bent Over Rows, try to go a bit heavier and challenge yourself. It's just one time through, so give it everything you got!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

For Time:
1200m Run
50 Thrusters
30 Bent Over Rows

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

No Equipment Option
For Time:
1200m Run
50 Jumping Air Squats
30 Plank Hip Dips, per side

No Run Option
Replace 1200m run with:
5 Rounds
50 Single-unders
50 Lateral Jogging High Knees
50 High Knees

Have a question? Chat with your coach.

Get Ready

✅ Weight for Thrusters and Bent Over Rows
📍 1200m route mapped out

Warm-up

2-min of each:
Jumping Jacks
Childs Pose Y Raises
Quadruped Thoracic Rotations

‍

See warm-up details
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Jackie at-home version

March 13, 2023

6

-

minutes warming up

18

-

20

minutes working out

Today's Focus: FUNctional Fitness 🥳
💪 Running
💪 Squats
💪 Pulling

Today's workout is a CrossFit benchmark workout done at-home style. We've replaced the rowing with running and the Pull-ups with Bent Over Rows. Use a light weight for the Thrusters, something you can do in big sets. For the Bent Over Rows, try to go a bit heavier and challenge yourself. It's just one time through, so give it everything you got!

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2023-03-13 Jackie at-home version by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Thrusters
Thrusters

Squat + Press Family

Bent Over Rows
Bent Over Rows

Pulling Movements