We will start the week with our second benchmark workout. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. The Community Fitness Club will redo this workout in a few months, so please record your results! This particular WOD is known as “Jackie” and contains rowing, thrusters, and pull-ups. Why give a workout a girl’s name? Greg Glassman, inventor of CrossFit, once said that like a hurricane “anything that leaves you flat on your back, looking up to the sky wondering ‘what just happened to me?’ deserves a female’s name.” Agree or disagree, I hope you don’t feel too destroyed after today’s WOD.
The numbers in parentheses beside the movements are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
Jackie traditionally includes empty barbell thrusters. If you are comfortable working out with a barbell and can do pull-ups, please perform the following WOD as prescribed (Rx). If you don't have access to a barbell, perform dumbbell thrusters instead.
Jackie
Rx:
For time:
1000m row
50 thrusters (45lb, 35lb) or dumbbell thrusters (20lb, 15lb)
30 pull-ups
If barbells aren’t your thing, and you are newer to working out, please substitute dumbbell thrusters or air squats for the barbell thrusters. Feel free to shorten the row, and instead of pull-ups, try ring rows or one of the many other scaled options for pull-ups. Ring rows and scaling options for pull-ups are discussed more thoroughly in the links at the end of today’s post. A beginner’s version of Jackie could look like this:
Scaled 1:
For time:
600m row
30 dumbbell thrusters (5lb, 3lb) or air squats
15 ring rows
Of course, you can choose to scale in many different ways. Another way to scale today’s WOD is shown below. Choose the modifications that work best for you!
Scaled 2:
For time:
1000m row
50 dumbbell thrusters (15lb, 10lb)
30 jumping pull-ups
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Had to do the scaled version 2 but i really like rowing. pullups not so much lol
I did the scaled ‘Jackie’ today in 10:35. I rowed 1000 meters, did 30 dumbbell thrusters with 5 pound weights and did 15 ring rows! Seeing as I tried to talk myself out of working out at all I feel like I did good!
14:31, Rx. The row felt good, and then everything fell apart, lol. I was pretty sure I wasn’t going to make it through the pull-ups. But I did, so I’ll call that a win! I left a lot of room for improvement for next time.