Run the Test 03 — Jackie Pro, ‘22 CrossFit Games

“At the end of the day, the intensity that you bring to the test is the hard part. That’s what happens in the affiliate. … It’s the effort that you bring to it that dictates the difficulty. It’s no different at the Games.” — Adrian Bozman, Competition Director

Jackie Pro — a classic CrossFit benchmark work with a twist. The twist? A forced pace on a 1,000-m row to start the final event of the 2022 NOBULL CrossFit Games.

Individuals had to complete the 1K row in under 3:15 for the men or 3:40 for the women, adding a new level of intensity to the workout. If they couldn’t beat the cap, they didn’t advance to the rest of the workout.

In this episode, learn the inspiration behind the row time cap, and why Games competitors and everyday CrossFit athletes aren’t so different when it comes to the intensity and effort they bring to workouts.

Jackie Pro
For time:
1,000-m row
50 thrusters (95/65 lb)
30 bar muscle-ups
*The 1,000-m row must be completed in under 3:40 for the women and under 3:15 for the men.

Watch the full event here → https://youtu.be/E7yzaxVBfr4

The 2023 CrossFit Open starts Feb. 16. Sign up today and be a part of the magic. → open.crossfit.com

Chapters:
0:00-0:23 – Jackie Pro Introduction
0:23-1:05 – The Inspiration Behind the Row
1:05-5:00 – Testing the Workout
5:00-6:25 – Demo Athletes Reflect on Jackie Pro
6:25-7:29 – Behind Intensity and Effort