Benchmark Workouts: Crossfit ‘Jackie’

When you think of crossfit girls, you usually think of workouts like Fran, Cindy or Grace. Another one you might want to know when it comes to benchmark workout girls is the crossfit ‘Jackie’. This workout falls into the ‘mix it up’ category, which includes bodyweight benchmark workouts and bodyweight workouts that include bars. CrossFit Jackie is a great workout that can be combined with your training from time to time which really helps to test yourself and thanks to the combination of tools used.

Similar to what the term gives, CrossFit’s benchmark workouts are designed to set a benchmark or a baseline of performance testing across an equal playing field. While yes, you can take different movement and workout training every day compared to other sports competitors, benchmark WODs are a great way to test your fitness. All benchmark WODs, including CrossFit Jackie WOD, are easily repeatable and a great measure of progress. They are also a great way to learn endurance, strength, speed, endurance and otherwise what you need to do more in your performance. You can also use a benchmark workout at CrossFit to measure your short-term and long-term goals.

Related: 5 Benchmark Bodyweight WOD

If you are a stranger, this is why crossfit benchmark WODs are called ‘girls’. All workouts are named after women thanks to CF founder Greg Glassman, who was once quoted “Something that was flat on your back, looking up at the sky and asking, ‘What happened to me?’ A woman’s name deserves it. “. Since then, workouts have always been named after women, including Crossfit Jackie WOD.

Related: Why are crossfit workouts named after women?

CrossFit Jackie is a benchmark workout that was originally launched in 2003 in the second group of ‘Girls’. Progress in the crossfit box. The workout itself will show you what your whole body looks like strength and endurance.

For the time being (RX):

1,000 meter row
50 barbell thrusters (45/35)
30 pull up


Benchmark Jackie is meant to perform very high intensity. Reduce the distance of the row and the weight of the bar to make sure you can push the speed. Change pull-ups so you can crank up large sets that test your conditioning. [R]

Intermediate option
For time:
1,000-meter rows
50 thrusters
30 pull-ups

Male: 35 lbs
Women: 22 lbs.

Beginner option
For time:
800-meters Rows
35 Thrust
20 helpful pull-ups

Male: 22 lbs.
Women: 12 lbs

Crossfit Jackie - Sulverine

Although yes, we have touched on patience and strength a few times, to delve deeper into understanding, let’s explore the other benefits of CrossFit Jackie Girl WOD. Since this workout includes a weight component (barbell) as well as body weight movement and a tolerance component, you will be able to progress in both muscular and cardiovascular endurance. When you’re in a row-erg you want to aim for a steady, sustainable speed of 1,000 meters. It can take you anywhere in 2-5 minutes to do this (on average) so you don’t really want to get out of the hot gate and don’t really want to raise that heart rate (trust us on this).

Muscular endurance

In addition to row-arge cardio, you are going to test your muscular endurance, because rowing is a complete body movement that requires quite a bit of energy to push / pull away from the argh. Remember that 90% of this movement is being done with the feet and the last 10% of the arms will end the movement. By keeping your arms straight until that last pull, you are going to demand a lot from your core, buttocks and legs. Not to mention that you are going to test your muscles in barbell thrusters in the row you worked on.

Complete physical strength

Finally, complete body strength is seen while completing your pull ups. Now that it’s crossfit, you’re able to keep butterflies or your pull-ups, and they don’t have to be stiff. However, if you still do not have a pull-up or you are still developing your whole body strength and movement (s), we recommend grabbing a band so that you can focus on form and function over speed. Generally speaking, people see the greatest improvement in their time, energy, and strength when they experiment with CrossFit Jackie Girl WOD compared to their previous workout time.

Related: 5 Complementary Clinically proven to increase endurance among athletes

You can see elite level athletes complete this workout in less than 6 minutes, you may want to stay within 6 to 12 minutes depending on where you are on the qualification and training scale. Regardless of your time, with regular training, proper nutrition, sleep and adequate rest days, you can use CrossFit Jackie Girl WOD as a great way to measure your progress in the strength and endurance category. You can test yourself with this workout once a month or once a quarter, it is entirely up to you.

CrossFit Jackie Benchmark Girl WOD is a great way to test your performance and process in sports. Not only that, there are other benchmark ‘girl’ WODSs that you can repeat that require little or no equipment depending on what you have access to.

Looking for the best supplements to increase your endurance?

Beta-alanine It is a non-essential beta-amino acid that works to fight muscle fatigue by preventing the development of lactic acid. If you can fight muscle fatigue, you can overcome fatigue and maintain a high level of performance. Less muscle fatigue means increased amount of training, which translates into more strength, better endurance and optimized performance.

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