FOR TIME: 1,000-meter row, 50 thrusters (45/35lb), 30 pull-ups
What is the Jackie WOD?
The Jackie WOD is one of the Crossfit Girl WODs. Athletes must complete for time: 1,000-meter row, 50 thrusters (45/35lb) and 30 pull-ups. Jackie is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
With a 1,000-meter row to start, the Jackie WOD is a test of both speed and endurance, meaning pacing is absolutely crucial – going too fast on the row will mean your thrusters and pull-ups suffer, impacting your overall time.
There are a number of options for scaling. Typically the row shouldn’t be scaled, however, you can reduce the distance or change to running if you currently have something restricting your ability to row. For thrusters, you can scale by reducing the weight. For pull-ups, there are various options, including banded pull-ups, jumping pull-ups and ring row.
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.