Benchmark Workouts: The CrossFit ‘Jackie’

When you consider the women of CrossFit you usually consider exercises like Fran, Cindy, or Grace. Another one you’re going to need to know of although on the subject of the women of the benchmark exercises is CrossFit ‘Jackie’. This exercise falls into the ‘mix it up’ class, which is above the body weight benchmark exercises and the body weight exercises that embody bars. CrossFit Jackie is a superb exercise to include into your coaching sometimes to essentially put your self to the take a look at due to the mixtures of actions and items of apparatus used.

Similar to what the time period provides off, the benchmark exercises in CrossFit are designed to set a benchmark, or a baseline, of testing efficiency throughout a good taking part in subject. While sure, you could prepare from day after day on completely different actions and exercises as in comparison with different opponents within the sport, benchmark WODs are an effective way to place your health to the take a look at. All the benchmark WODs, together with the CrossFit Jackie WOD, are simply repeatable and are nice measurements of progress. They’re additionally an effective way of studying what areas of your efficiency you want extra work in, on the subject of endurance, power, pace, energy, and in any other case. You can even use a benchmark exercise in CrossFit to gauge your short-term and long-term targets.

RELATED: 5 Benchmark Bodyweight WODs

If you’re unfamiliar, for this reason the benchmark WODs in CrossFit are known as ‘the girls’. All the exercises are named after girls due to the founding father of CF, Greg Glassman, who was as soon as quoted as saying “Anything that left you flat on yoru back, looking up at the sky asking, ‘what just happened to me?’ deserved a female’s name.”. Thereafter, the exercises have been all the time named after girls, together with the CrossFit Jackie WOD.

RELATED: Why Are CrossFit Workouts Named After Women

CrossFit Jackie is just a benchmark exercise that was launched within the second group of ‘the girls’ initially launched in 2003. When CrossFit ‘Jackie’ was revealed on the principle website in 2009 it shortly grew to become a benchmark that was used to often take a look at measures of progress within the CrossFit field. The exercise itself will actually present you what your full physique power and endurance capability appears to be like like.

For Time (RX):

1,000 meter row
50 barbell thrusters (45/35)
30 pull ups


The benchmark Jackie is supposed to be carried out at very excessive depth. Reduce the gap of the row and the burden of the bar to make sure you can push the tempo. Modify the pull-ups so you’ll be able to crank out massive units that take a look at your conditioning. [R]

Intermediate Option
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 35 lb.
Women: 22 lb.

Beginner Option
For time:
800-meter row
35 thrusters
20 assisted pull-ups

Men: 22 lb.
Women: 12 lb.

While sure, we’ve touched on endurance and power a pair instances, taking the understanding a bit deeper, let’s dig into the opposite advantages of the CrossFit Jackie Girl WOD. Since this exercise incorporates a weight ingredient (barbell) in addition to a physique weight motion and an endurance part, you’re going to have the ability to make strides in each muscular and cardiovascular endurance capacities. When you’re on the row-erg you’re going to need to goal to maintain a gentle, sustained tempo, that you may row with for the 1,000 meters. It could take you anyplace from 2-5 minutes to do that (on common) so that you’re not going to need to come out the gate actually sizzling and get that coronary heart price up actually excessive (belief us on this one).

Muscular Endurance

In addition to the cardio on the row-erg, you’re additionally going to place to check your muscular endurance, because the rowing is a full physique motion that does require fairly a little bit of power to push/draw back from the erg. Keep in thoughts that 90% of this motion goes to be completed by the legs and the arms will end out the final 10% of the motion. By protecting your arms straight till that final pull, you’re going to demand so much out of your core, hips, and legs. Not to say you’re going to place your muscle groups to the take a look at on the barbell thrusters in comparable areas that the row had you working.

Full Body Strength

Lastly, full physique power goes to be seen when finishing your pull ups. Now since that is CrossFit, you’ll be able to butterfly or kip your pull ups, and they don’t must be strict. However, in case you don’t have pull ups but otherwise you’re nonetheless creating your full physique power and motion(s), we suggest possibly grabbing a band so as to deal with type and performance over pace. Typically talking, that is the place folks see probably the most enchancment of their instances, power, and talents when examined in opposition to earlier exercise instances doing the CrossFit Jackie Girl WOD.

RELATED: 5 Supplements Clinically Proven To Increase Endurance In Athletes


While you might even see elite stage athletes finishing this exercise in beneath 6 minutes, you could need to vary between 6 and 12 minutes relying on the place you fall on the flexibility and coaching scale. Regardless of your time, with often coaching, correct vitamin, sleep and sufficient relaxation days, you should use the CrossFit Jackie Girl WOD as an effective way to measure your progress within the power and endurance classes. You can take a look at your self with this exercise as soon as a month or as soon as quarterly, it’s solely as much as you.

The CrossFit Jackie benchmark lady WOD is an effective way to check your efficiency and course of within the sport. Not solely that, however there are fairly a number of different benchmark ‘girl’ WODS that you are able to do time and time once more that require little to no tools, relying on what you’ve entry to.

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