The workout
- For time:
- 1,000 m row
- 50 thrusters, 45 / 35 lb (20 / 15 kg)
- 30 pull-ups
| Level | Time / score |
|---|---|
| Beginner | 11–13 min |
| Intermediate | 9–10 min |
| Advanced | 7–8 min |
| Elite | < 6 min |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Jackie come from?
Jackie is one of the Girls, CrossFit’s benchmark series. It mixes monostructural work, light barbell and gymnastics, which makes it a great all-round test. With thrusters into pull-ups, it’s like a longer, lighter Fran. The bar is light, but 50 thrusters after a hard row is another story: your legs and shoulders are already loaded by the time you reach the pull-up bar, and that’s where the time goes.
Strategy for Jackie
The row sets the pace, it shouldn’t wreck you. Use the last 30 seconds on the rower to bring your breathing down before the bar. The times above are indicative benchmarks.
- Row: hard but controlled, about 2–3 seconds per 500 m slower than your sprint pace.
- Thrusters: 50 in 2 or 3 sets (25-25 or 20-15-15).
- Pull-ups: 15-15 or 10-10-10, without going to failure.
Scaled versions of Jackie
Log your time in WOD Tracker with the exact version you did (Rx or scaled) so your next retest is a fair comparison. Keep the volume if you can and drop the load instead: Jackie should stay a fast workout, under 15 minutes.
- Scaled: thrusters 35 / 22 lb (15 / 10 kg), banded pull-ups
- Beginner: 750 m row, 35 thrusters, 20 ring rows
FAQ
Log your Jackie result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.