Jackie CrossFit Workout in 2024 (My Favorite Tips & Tricks)

I’ve always been fascinated by the way CrossFit manages to distill complex fitness goals into workouts that are both simple in structure and incredibly effective in execution. The Jackie Crossfit Workout, one of the well-known CrossFit Girl Workouts of the Day (WOD), stands as a perfect testament to this approach. It’s a blend of aerobic and anaerobic challenges, designed to push my endurance and total body strength to the limit. When I tackle Jackie, I know I’m in for a full-scale test of my fitness level.

all you need to know about jackie crossfit benchmark workout in one infographic including structure and goal times of the wod

Jackie’s structure is straightforward: start with a 1,000-meter row to get the blood pumping, shift into 50 barbell thrusters to work every major muscle group, and finish with 30 pull-ups for that extra upper body burn. This workout doesn’t just target one area; it’s a full-body training session. My goal during the Jackie CrossFit Workout is clear—to complete these tasks as quickly as possible while maintaining proper form.

Step-by-Step Workout Structure

The “Jackie” is a thrilling benchmark workout introduced in 2003 to measure and track my fitness progress. Excited to take on the challenge, I know it’ll test my endurance and full body movement strength. Here’s how I am going to tackle this workout:

1. Start With a 1,000-meter Row

I will begin with intensity, setting a brisk pace on the rower. My goal is to maintain 85%-90% of my fastest 1,000-meter row time, ensuring that I have enough in the tank for what follows.

2. Move to 50 Thrusters

Next, I will grab an empty barbell and perform 50 thrusters. The men’s standard is 45 pounds and 35 pounds for women. I’ll aim to complete the thrusters in big sets. Here’s one way I might break them down if I can’t manage unbroken sets:

  • 25 reps, rest briefly
  • 15 reps, another short rest
  • Finish with 10 reps

3. Finish Strong with 30 Pull-ups

Finally, pull-ups; I get to choose between kipping or strict. Kipping pull-ups are a popular choice due to their efficiency in a timed workout setting like this. My strategy here, similar to the thrusters, may look like:

  • 15 reps, quick rest
  • 10 reps, catch my breath
  • 5 reps to finish


Author at PlanetGains

The goal is to keep my time as sharp as possible, ideally under 10 minutes. Throughout, I’ll pay close attention to my form and listen to my body to prevent any injuries.

Do you want to level up or down? Here are your options:

Equipment for the Jackie Crossfit Workout

I’m thrilled to talk about the gear needed for the Jackie CrossFit workout! It’s a powerhouse WOD that will push your endurance and strength to the limit.

First up, a sturdy barbell is essential. You’ll be using it for the barbell thrusters, which combine a front squat with an overhead press. This dynamic move targets several muscle groups, including your quads, glutes, shoulders, and arms. Make sure the barbell is loaded with the appropriate weight—45 pounds for men and 35 pounds for women.

BarbellStandard Olympic barbell with weightsFor performing the barbell thrusters
Rowing MachineAny model suitable for indoor useTo complete the 1,000-meter rowing piece
Equipment needed for the Jackie CrossFit Workout

Next, we can’t overlook the rowing machine. You’ll need it right at the start for that intense 1,000-meter row. Rowing is a fantastic full-body workout that especially engages your legs and back. It’s important to set the damper to a level that mimics the ideal water rowing conditions for your fitness level—I find setting it around 4 to 6 works best for me. Remember, the key is to maintain a powerful catch-and-drive phase during the row.

And that’s all the equipment I need for the Jackie workout! It’s amazing how a few pieces can facilitate such a comprehensive test of my fitness. Time to grab that barbell and row to greatness!

Free PDF Workout Plans For You.

Are you in need of motivation besides the Jackie CrossFit Workout? Here are some powerful workout plans with PDF downloads you can choose from:
Pamela Reif Workout Plan
30 Day Peloton Workout Plan
Beginner Calisthenics Workout Plan
Andy Galpin Workout Plan

Benefits of the Jackie CrossFit Workout

When I tackle the Jackie CrossFit workout, I’m hit with a wave of high intensity action that challenges my whole body. I’m talking about a fiery blend of cardio and strength training that sends my heart rate soaring. The 1,000-meter row is like a siren call to my cardiovascular endurance, pushing it to the limits and getting that blood pumping!

As I move on to the 50 thrusters with an empty barbell, my muscular endurance comes into play. It’s not just a test of my arms and legs but also my core and hips. Each rep is a reminder that I’m getting stronger and more resistant to fatigue. My arms are engaged, my core is stabilizing everything, and my legs are driving the movement.

Switching to the 30 pull-ups, I’m pulling my weight, literally! It’s a killer way to boost the strength in my upper body, especially in my arms and back. And as I power through, I notice the gains in my conditioning. Every session chips away at my time and adds to my endurance, making me a more well-rounded athlete.

What’s fantastic is the versatility of the Jackie CrossFit workout. Athletes at any level can scale it and still reap the epic benefits. I light up thinking about how those incremental victories stack up over time, transforming not just my performance but also my body composition.

There’s just something about the Jackie WOD that keeps me coming back. The blend of high intensity with a tight focus on endurance across multiple planes is a total game-changer for my fitness journey.

Boat Interior Design person in gym on rowing machine performing jackie wod
by Pinterest

Performing the Different Movements

In tackling the Jackie CrossFit Workout, attention to form and strategy is key. I’ll guide you through each movement to maximize power and speed, so you can push your personal record while maintaining safety.

The Classic Jackie Wod

My heart rate soars as I approach the “Jackie” WOD, a classic staple in CrossFit. The sequence I follow is strict to maintain form and avoid fatigue:

  1. Begin with a 1,000-meter row, focusing on a steady, powerful pull to conserve energy for the next challenges.
  2. Transition to 50 barbell thrusters. I concentrate on smooth technique, using a full hip extension to drive the weight up.
  3. Finish with 30 pull-ups. I aim for unbroken sets, but it’s vital to use a kipping or butterfly style to maintain momentum when muscle fatigue sets in.

Essential Crossfit Movements

These movements are non-negotiable in my CrossFit regimen. They’re as challenging as they are rewarding, testing endurance and total body strength:

  • Barbell Thrusters: I pay careful attention to my form, synchronizing my breath with the thrusters for efficiency and power.
  • Pull-Ups: I usually alternate between kipping and butterfly pull-ups because they lend me speed and enable a quicker cycle time.

Power and Speed

To really power through the Jackie CrossFit Workout and improve my time, I prioritize:

  • Speed: Quick transitions between movements save precious seconds.
  • Power: Exploiting hip drive during thrusters and pull-ups generates the power to complete reps with speed.

By maintaining a strong form and an assertive technique, I manage to stay quick without sacrificing my safety. I always consider scaling options, like ring rows or jumping pull-ups, especially when I’m working on building up to unbroken sets. My strategy is to push the envelope while listening to my body, knowing when to pace myself and when to sprint.

Boat Interior Design barbell in gym ready for thrusters in jackie crossfit workout
by Pinterest

Scaling Options

When I approach the Jackie CrossFit Workout, I’m looking at a thrilling workout that’s all about pushing my endurance and strength. It consists of a 1,000-meter row, 50 barbell thrusters, and 30 pull-ups, but not everyone can hit those numbers right out of the gate. It’s crucial for me to consider scaling options to match my fitness level while preserving the workout’s original intent.

For beginners like me, scaling is about progression, not limitation. I’d lower the weight for the thrusters, maybe to 35 pounds for men and 25 pounds for women, and substitute the pull-ups with ring rows or jumping pull-ups. This way, I can maintain the intensity without feeling overwhelmed.

Here’s a quick breakdown:

Beginner Option:

  • Row: Same distance, focus on consistent pace
  • Thrusters: Reduce weight to maintain form
  • Pull-ups: Substitute with ring rows or jumping pull-ups

Intermediate athletes can cut through Jackie with minor tweaks. Based on my progress, I might keep the standard weight for thrusters but scale down the pull-up reps to keep my time aggressive, within that 7-10 minute sweet spot.

Intermediate Option:

  • Row: Unchanged
  • Thrusters: Unchanged in weight
  • Pull-ups: Reduce reps to suit my capacity

Once I reach advanced levels, the weight stays per standard, but I’ll be increasing the rowing intensity and practicing kipping pull-ups to dart through the reps with finesse, aiming for that 6-7 minute completion time.

Advanced and Elite:

  • Row: High-intensity pace
  • Thrusters: Standard weight (45 pounds for men, 35 pounds for women)
  • Pull-ups: Kipping or butterfly for speed

By scaling, I can personalize Jackie to fit my capabilities and still track my progress over time, regardless of whether I’m preparing for Regionals or just improving my day-to-day fitness. And remember, Greg Glassman himself advocates scaling to maintain the stimulus of the workout, so let’s embrace it and ramp up as we evolve!

Boat Interior Design girl doing pull ups to get fit for crossfit benchmark workout
by Pinterest

My Experience with the Jackie Crossfit Workout

I’ll never forget the first time I faced the Jackie CrossFit Workout. My palms were sweaty, knees weak – classic Eminem scenario – but an exhilarating rush had just begun. Starting with a 1000m row, I found pacing to be critical. It was tempting to go full throttle, but I learned quickly it’s about endurance, not just speed.

Moving on to the 50 thrusters, my strategy was to break them into manageable sets. Going unbroken was a recipe for burnout, especially for someone at my level. I used an empty barbell, sticking to the prescribed (Rx) weight – which is 45 pounds for men and 35 pounds for women. It felt like a dance, balancing speed and control.

When I reached the pull-ups, my arms screamed for mercy, but I was determined. Sets of five became my rhythm, grip firm and consistent. Personal progress was evident, each pull-up felt a little less daunting than the one before.

Here’s a quick breakdown of my approach:

  • Row: Consistent, strong pulls.
  • Thrusters: Small sets. Shake out those arms!
  • Pull-ups: Stick to sets you can handle; don’t burn out!

Inching toward better times with every attempt, the Jackie CrossFit Workout has become a measure of my growth. Clocking in at the beginner’s good time initially, I’m now proudly edging towards the intermediate range. I’ve learned that while the clock is ticking, my real competition is with myself – improving, persisting, evolving. And the best part? That victorious feeling each time I beat my previous score.

Frequently Asked Questions about Jackie CrossFit Workout

What is a good time for CrossFit Jackie?

A good time for the Jackie CrossFit workout is typically under 10 minutes. This challenging workout includes a 1000 meter row, followed by 50 thrusters (45 lbs), and finishes with 30 pull-ups, testing cardiovascular and muscular endurance.

What is a Jackie Run?

The term “Jackie Run” is a misnomer, as the Jackie CrossFit workout does not include a running component. Instead, Jackie begins with a 1000 meter row, highlighting the importance of understanding workout components accurately.

What is a good score for Lynne?

A good score for Lynne, which consists of max bodyweight bench presses and pull-ups for 5 rounds, varies widely. High performance might see athletes achieving over 20 reps in each exercise per round, showcasing strength and endurance like the Jackie CrossFit Workout.

What is the Helen CrossFit workout?

The Helen CrossFit workout is a benchmark WOD featuring a triplet of a 400 meter run, 21 kettlebell swings (1.5 pood for men, 1 pood for women), and 12 pull-ups, repeated for 3 rounds. It tests speed, strength, and enduranc like the Jackie CrossFit Workout.

What is Jackie CrossFit?

Jackie CrossFit workout is a benchmark workout designed to test your speed and endurance through a combination of rowing, thrusters, and pull-ups. It begins with a 1000 meter row, followed by 50 thrusters (45 lbs), and ends with 30 pull-ups.

What is a good time for Helen workout?

A good time for completing the Helen CrossFit workout is typically under 10 minutes. This workout, consisting of a 400 meter run, 21 kettlebell swings, and 12 pull-ups for 3 rounds, demands efficiency in all three movements for a competitive time.

Let me know your Jackie CrossFit Workout time down in the comments. I’d love to hear! Afterward, you can try the Cindy WOD or the Eva CrossFit Workout as well.

Leave a Reply

Your email address will not be published. Required fields are marked *