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How do your CrossFit Girl Workouts Scores Measure up against other Crossfitters? (plus RX, Scaled and Beginner Tips)

JACKIE

  • 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

Crossfit workoutsSource: Stevie D Photography

Scaling Options

“Jackie” is meant to feel light and should be done fast. The intensity should be high. Scale the load and/or the skill levelso you can finish this WOD in around 10 minutes or less.

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

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

Tips for the Jackie WOD

  • Get your pace right. You should be going for speed but don’t burn out before the thrusters and pull-ups.
  • Break up the thrusters and pull-ups as needed. Avoid going to failure.
  • Scale the weight of the thrusters if required.

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