Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.
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.
If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes.
Post time and sled substitution to comments.
Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.
Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks
♀ 16-kg KBs ♂ 24-kg KBs
Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks
Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.
Post load and number of reps completed each round to comments.
Scaling:
The loads used by Games athletes are too heavy for most athletes. Pick a load that is heavy, but doable. If needed, reduce the run distances so you have 30-45 seconds each round to complete as many reps as possible of the jerk. Beginners should go lighter and focus on sound mechanics.
Beginner Option:
For time:
Run 200 m
10 jerks
Run 400 m
10 jerks
Run 600 m
10 jerks
Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in approximately 25 minutes. Intermediate athletes can perform this run as prescribed.
Scaling:
Those without exposure to high-rep GHD sit-ups should first introduce the exercise at low volumes. Reduce the load on this workout so you can keep moving continuously for 12 minutes.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches
♀ 25-lb DB ♂ 40-lb DB
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
15 sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches
2021 CrossFit Games Event 9
21-15-9 reps for time of:
Echo Bike calories
Snatches
♀ 75 lb ♂ 105 lb
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Compare to 210731.
Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so the reps can be completed unbroken when fresh. Also consider reducing the reps of both exercises to keep this workout fast.
Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches
♀ 55 lb ♂ 75 lb
Beginner Option:
15-12- 9 reps for time of:
Echo Bike calories
Snatches