WHAT IS JACKIE?

Jackie is CrossFit benchmark workout and was first programmed in 2009. It consists of just a single round and three movements: 1000m row, 50 lightweight thrusters and 30 pull-ups.

HOW IS JACKIE?

Jackie looks easy (and she can be) unless you are pushing yourself to go as fast as possible. You will feel a big difference between trying to finish Jackie slow and easy, while taking rests in-between thrusters or if you are trying to finish Jackie as fast as you can. 
Go hard, push yourself, set a benchmark. Repeat!

BETA

https://wodtimecalculator.com

ROW

The WOD Jackie starts with 1000 m row. Everyone is full of energy, and many will fail there because they will start way too fast.

You have to row fast in Jackie as row takes about 50% of the workout, but you shouldn’t row at your 1K PR pace.

My suggestion is to hold about 90% of your 1K PR pace or 95-98% of your 2K PR pace. Your heart rate should be high when you get out of the rower but still manageable.

THRUSTERS

It doesn’t matter if you want to do all thrusters unbroken or not, you should always do them quickly.

Holding on the barbell at all cost, doing all thrusters unbroken and going very slowly is not worth. It will slow your final time a lot.

A much better approach is to split thrusters into multiple quick sets where you can do thrusters at your air squats speed. It won’t be easy after rowing 1000 m, but you should be able to do it.

If you find yourself slowing down, drop the bar, do two steps back and forth, pick up the barbell and continue with quick reps.

PULL-UPS

This is the last movement of the workout. If you know, you can string 30 pull-ups unbroken, go for it. Even if you fail, you will still do at least 20 and then finish with a few small quick sets.

But if your max pull-ups set is about 20 reps, you should do all pull-ups in at least 3-4 sets. It is much better to do 8+8+7+7 than going for 15 and then finishing with 5 sets of 3.

You can even go for lower sets if you struggle with pull-ups. For example, some of you may need to even go for 10 sets of 3 with a quick rest in between as your body will be fatigued and it will be much faster than doing something like 10+6+4+10×1.

WHAT IS A GOOD TIME?

11 min 11 sec – Fitness Level 0 – Beginner athlete
10 min 17 sec – Fitness Level 25 – Beginner athlete
09 min 23 sec – Fitness Level 50 – Average athlete
07 min 56 sec – Fitness Level 75 – Average athlete
07 min 02 sec – Fitness Level 90 – Advanced athlete
06 min 29 sec – Fitness Level 95 – Advanced athlete
05 min 53 sec – Fitness Level 98 – Elite athlete
05 min 19 sec – Fitness Level 100 – Regional athlete

Named after U.S. Army Sergeant Jeremiah Wittman, 26, who was killed on February 13, 2010, when insurgents attacked his unit, 
this workout is a lot harder than it looks.

Try to go unbroken on the swings, package the cleans into digestible subsets of 6-5-4 and catch your breath on the box jumps.

Anything below 20 min is a respectable time.

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