Benchmark Girl: Jackie
For time: 1,000-meter row 50 thrusters 30 pull-upsStart Jackie with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 45 lb (20 kg) barbell
Women: 35 lb (16 kg) barbell
Scaled
Men: CrossFit.com Intermediate: 35 lb (16 kg) thrusters
Women: CrossFit.com Intermediate: 25 lb (11 kg) thrusters
Movements
- Row
- Thruster
- Pull-Up
Movement standards
Monitor must read 1,000 m. Thruster hip crease below knee. CrossFit.com notes it should not exceed about 22 minutes.
Equipment
- Concept2 Rower
- Barbell
- Pull-up Bar
Coaching notes by goal
Bulking: Leg Drive & Pulling Volume
Before: 4 sets × 5 Front Squats at 75% 1RM.
Pacing: Powerful row strokes at a lower rate; thrusters in big sets.
After: 3 sets × 10 Lat Pulldowns.
Nutrition: Surplus (+350 kcal).
Maintaining: Triplet Engine
Before: 500 m progressive row, thruster and pull-up primer.
Pacing: Row at 2k pace + 5 seconds; thrusters 25-15-10.
After: 8 min easy row.
Nutrition: Maintenance calories.
Cutting: Aerobic Threshold
Before: 5 min easy row.
Pacing: Sustainable row; thrusters in sets of 10.
After: 12 min Zone 2.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/jackie; CrossFit Journal, 2004 ("The New Girls")