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CrossFit "Girl" Benchmark WOD

146.7K 1.6K
  • For Time
  • 1,000 meter Row
  • 50 Thrusters (45/35 lb bar)
  • 30 Pull-Ups

Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.

Score is the time it takes to complete all the work.

Good Times for “Jackie” (source)
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes

Tips and Strategy

To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:
Thrusters: 25/15/10 or 13/13/12/12
Pull-Ups: 15/10/5 or 8/8/7/7

If you don’t know your 1K Row pace, you’ll want to figure that out before trying this workout. Beginners may aim to complete the row in 4:00-4:30; intermediate athletes may aim for something closer to 3:15-3:30.

Intended Stimulus

The intensity of “Jackie” is high. The combination of a fast 1K Row, and unbroken or large sets of Thrusters and Pull-Ups should prove to be a major cardiovascular challenge. The load should feel light on the Thrusters. The volume of Pull-Ups should be low enough to where you can get most (if not all) of the reps done in one set. The only time you should truly rest during “Jackie” is when you’re done with the workout.

“Jackie” is meant to feel light and should be done fast. The intensity should be high. Reduce the load and/or the skill level (see: Pull-Up Scaling) so you can finish this WOD in around 10 minutes or less.

Scaling Options

For time:
1,000 meter Row
50 Thrusters (35/22 lb)
30 Pull-Ups

For time:
800 meter Row
35 Thrusters (22/12 lb)
20 Ring Rows

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namesake photo

Background: “Jackie,” one of the classic CrossFit Girl WODs, was originally posted on the CrossFit Main Site as the workout of the day for Friday March 6, 2009 (“090306“).

Some people do this workout with the prescribed (Rx) bar weight for both men and women 45 lb – as opposed to 45 for men and 35 for women. This discrepancy in the standard is due in part to the fact that when the workout was first posted in 2009 CrossFit did not post male and female Rx weights (they posted only one prescribed weight for most workouts). Also, when “Jackie” was performed at the 2013 CrossFit Games Regionals, the prescribed bar weight was 45 lb for both men and women. Later, it became more common to see typical prescribed bar weights of 45/35 lb for male/female athletes, and when CrossFit posted a variant of the workout in 2017 (“170930“) Rx weights were 45/35 lb bars.

See also:Running Jackie” (which substitutes a run for the row), the more advanced “Angry Jackie,” and the “Backwards Jackie” WOD also known as “Eikcaj.”

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