For time:
1,000-meter row
50 deadlifts
30 handstand push-ups
♀ 95 lb
♂ 135 lb
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Stimulus and Strategy:
Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell should feel light and allow you to knock out larger chunks of reps. On the handstand push-ups — just like the pull-ups in Jackie — use whatever you have left in the tank to get across the finish line.
Scaling:
Reduce the loading of the barbell to maintain sets of 15 reps or more.
To reduce the complexity of the deadlift, consider performing a sumo deadlift or a dumbbell deadlift. For the handstand push-ups, consider a pike push-up, a dumbbell push press, or a standard push-up.
In case of injury or limitation, complete 2,500 meters on the Echo bike or 1,000 meters on a ski erg. For the deadlifts, consider a sumo deadlift with a kettlebell, an unloaded good morning, or a GHD hip extension. For the handstand push-ups, consider a dumbbell shoulder press with one or both arms or a push-up.
Intermediate option:
For time:
1,000-meter row
50 deadlifts
20 handstand push-ups
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
500-meter row
40 deadlifts
20 dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall immediately followed by pressing with your arms to finish the lockout.
Resources:
Rowing Technique Tips
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Press
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