Workout of the Day
“Jackie”
For Time
1000m Row
50 Thrusters (45/35#)
30 Pull-Ups
Notes
Intent <10 min
Today’s workout is a classic CrossFit benchmark. If you’ve done this workout previously, look back at your score. The last time we programmed this appears to be 3/26/2018!
Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.
Row: If this will take longer than 4:40 (holding a 2:20/500m split), consider scaling back to 800m.
Thrusters: Complete in 1-3 sets. Scale to a lighter barbell as needed (22/15#).
Pull-Ups:
A. 20 Kipping
B. 15-20 Strict
C. 15 Box Pike Foot Assist
D. 30 Ring Rows
| Level | avg. Men’s Time | avg. Women’s Time |
|---|---|---|
| Common Scores | 10:00–12:00 | 11:00–13:00 |
| Int/Advanced Scores | 7:00–9:00 | 8:00–10:00 |
| Elite Scores | <6:00 | <7:00 |
CrossFit Group Class Programming Template (WK4/8)
Jackie Pro
At the 2022 CrossFit Games, athletes faced a beefed-up version of today’s benchmark workout called “Jackie Pro”. Programmed by Adrian Bozman, this version featured 95/65 lb thrusters, 30 bar muscle-ups, and a mandatory sub-3:40 row for women and sub-3:15 row for men—or their workout would be over.
Check out the behind-the-scenes testing of this event before the Games.
Check out the behind-the-scenes testing of this event before the Games.
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