Aptitud física

The Jackie WoD: Goal Times, tips y seguridad

Jackie “was released as part of the second group of” Girl “workouts created by CrossFit founder   Greg Glassman. This group followed the   original  Girl workouts  , which were released in 2003. Jackie was first posted on the main website from CrossFit in March 2009 and has since become a household name in the CrossFit community. 

Consisting of a 1,000 meter row, 50 barbell thrusters (45 pounds for men, 35 pounds for women), and 30 pull-ups, Jackie will test your endurance and total body strength. Learn how to complete Jackie step by step, how to modify the workout, and what precautions you need to take to safely perform this CrossFit Girl WOD. 

El WOD “Chica” de Jackie

Scoring:  Jackie is scored “for time,” which means she completes all reps of the workout as quickly as possible. 

Equipment needed:  chin-up bar, barbell, erg row

Level:  Jackie is a challenging WOD, but just as challenging as you make it to (i.e. it’s resistance-based training, so going faster will be more challenging). Beginners can modify this workout to suit their fitness level. Advanced and elite athletes may want to increase the challenge of this workout by increasing the weight of the thrusters or by performing a more difficult pull-up.

Goal times:

  • Beginner: 10-12 minutes
  • Intermediate: 7-9 minutes
  • Advanced: 6-7 minutes
  • Elite: less than 6 minutes


Like all CrossFit workouts, Jackie was designed to test very specific elements of fitness. Typically, benchmark workouts, such as the Girls, combine two to five of the 10 CrossFit general physical skills that together make up CrossFit’s ideal of “general fitness” (GPP). 1

Combined, the 1,000-meter row, 50 barbell thrusters, and 30 chin-ups on the Jackie WOD serve as an excellent assessment of cardiovascular endurance, muscular endurance, and total body strength. 

Cardiovascular endurance

Cardiovascular endurance  , also called cardiorespiratory fitness, is a measure of how long and how efficiently your body can perform a rhythmic movement, such as  running  . In Jackie’s case, the cardiovascular movement is rowing. A 1,000 meter row is no small feat, especially for beginners, and Jackie will test your ability to maintain a solid pace throughout the distance.

Muscle stiffening

Muscular endurance  is defined as the ability to maintain repeated movements. Rowing  in an erg is a full-body movement that requires power in the hips and legs,  stability in the trunk,  and strength in the arms and back. Barbell thrusters require all of those same fitness elements, and when performed one after the other, these two exercises will test your ability to keep moving.

Upper body strength

You will need to prepare your upper back, shoulder and arm muscles for Jackie, because this workout is going to demand them all. Between rowing (upper back), thrusters (shoulders), and chin-ups (arms and lats), the Jackie WOD is an upper-body powerhouse. A remake the Jackie WOD regularly, you can have a good idea of how much has improved the  strength  of the part  superior of the body  and muscular endurance. But Jackie doesn’t just work your shoulders. Rowing and thrusters definitely qualify as a lower body workout as well.

Step by step instructions

Jackie is a relatively simple WOD with just three common moves, but you should familiarize yourself with proper technique before attempting this workout. Here’s how to complete the Jackie WOD, step by step, to get the best score yet.

How to row in CrossFit

At CrossFit, row on a  stationary erg  , or just a rowing machine. Done correctly,  rowing an erg looks fluid and powerful  , with no awkward pauses or “catching” motions. Initiate each movement in the row with your legs, pushing on your heels as you would when squatting. After the knees and hips are extended, lean your torso slightly back and pull the handle of the erg toward the center of your chest. Keep your elbows pointed down and back, rather than up and to the sides. Learn more about rowing technique at CrossFit.  

How to make thrusters

A barbell thruster involves a front squat and a shoulder press combined in one continuous motion.

  1. Begin by standing with the bar in the front position of the rack. The bar should rest on the collarbone and the elbows should point forward, with the triceps parallel to the ground. 
  2. Initiate the  front squat by  rotating your hips, then bending your knees and lowering yourself to the bottom position. Keep your knees in line with your toes and keep your torso upright. Your core must remain hooked while descending.
  3. Come up from the squat (keep your core tight!) And, as soon as your hips are fully extended to the top, use your arms to send the bar over your head. 
  4. The movement is completed when the elbows are fully locked above the head. Return the bar to the front rack position. 
  5. If you’re experienced with barbell thrusters, you can begin another fluent rep by descending into a front squat as soon as the bar hits your collarbones. If you are new to bar thrusters, you may want to reassemble the bar before starting another rep. To reassemble, adjust the bar and feet to a comfortable posture. 

Watch a video on how to perform barbell thrusters in CrossFit. 

How to do pull-ups in CrossFit

There are a few variations of the pull-up in CrossFit: there’s the strict pull-up, the kipping pull-up, and the chest-to-bar pull-up. In Jackie, you will do kipping pull-ups. 

Kick chin-ups involve moving the body from a bow position to a “hollow” position to generate momentum. This momentum makes it easier for you to move your body weight toward the chin-up bar, allowing you to complete more reps in less time.

Some people don’t think of kipping pull-ups as “real” pull-ups, but at CrossFit, they are seen as a more efficient way to perform pull-ups. Note that efficiency does not necessarily correlate with ease – chin-ups with kipping are still a difficult move that requires a lot of body awareness and technical skill.

Learn more about
 chin-ups or watch a video on kipping chin-ups in CrossFit. 

Common mistakes

As with all workouts, there is room for error in the Jackie WOD, particularly in the case of barbell thrusters and chin-ups. Beware of these common mistakes. 

Wrong stimulation

Poor form aside, poor pace may be the number one mistake made at Jackie WOD. To avoid burning your muscles too quickly, you need to have a good idea of ​​your rowing pace, as well as how quickly you can complete thrusters and pull-ups. Starting too fast from the beginning can cause you to miss only a few minutes on the WOD, in which case you can risk not completing the workout.

You will need to consider your 500 meter division for the row and your set / rep scheme for the other movements. 

For example, a pace plan for an intermediate athlete might look like this: 

  • Four minutes for the 1,000 meter row (2 minute and 500 meter division). 
  • Five sets of 10 on bar thrusters
  • Six sets of five pull-ups 

For an advanced athlete, it might look like this: 

  • Three and a half minutes for the 1000 meter row (1 minute, fraction of 45 seconds)
  • Two sets of 20 and one set of 10 bar thrusters
  • Three sets of 10 pull-ups

Errors in thruster technique

The barbell thruster involves two movements that require good weightlifting form: the front squat and the overhead press. Make sure to avoid these technical errors during thrusters in Jackie: 

  • Weak core (keep belly tucked and core tight) 
  • Elbows and chest bent forward in front squat (chest up, elbows forward)
  • Standing on your toes during the front squat (keep your heels on the floor)
  • Failure to fully lock head (extend elbows fully) 
  • Starting the next thruster too early (wait until the bar touches your shoulders to begin another front squat)

Do not modify pull-ups

Getting your first pull-up at CrossFit is very important, and you should certainly celebrate when you achieve that milestone! However, 30 chins is a lot for most beginners and even many intermediate athletes. If you think you won’t be able to complete 30 kipping chin-ups without help, modify them for this workout. 

Here are some ways you can tweak your chin-ups:

  • Use a resistance band to compensate for your body weight 
  • Doing jump pull-ups 
  • Doing  box-assisted pull-ups
  • Try the rows of rings

If you have some experience with kipping pull-ups, but 30 still seems like a lot to you, try dividing them into small sets or even doing one rep at a time. Dividing your reps into small sets right out of the box can preserve your energy and allow you to finish the workout efficiently. 

Modifications and variations

CrossFit designs workouts to be scalable or adaptable to any fitness level. 2   You can modify the Jackie WOD to make it easier, harder, or even to test your body in a different way.

Jackie principiante

Los principiantes pueden desear escalar la carga de trabajo de Jackie. Por ejemplo, es posible que algunos principiantes no puedan completar una fila de 1000 metros. En ese caso, escale la fila a 500 metros. Del mismo modo, puede escalar el recuento de repeticiones de los impulsores y las dominadas.

Aquí hay una versión de muestra para principiantes de Jackie:

  • Fila de 500 metros
  • 25 propulsores (45 libras / 35 libras)
  • 15 dominadas (modificadas si es necesario)

Jackie enojado

Esta versión de Jackie es más larga e intensa que la versión original, lo que puede dejar a los atletas frustrados con el entrenamiento. También prescribe pesos más pesados. En Angry Jackie, harás una fila de 2000 metros, 50 propulsores con barra (95 libras para hombres, 65 libras para mujeres) y 30 ejercicios de barra .

Corriendo Jackie

Esta versión de Jackie es la misma que la original, excepto que la primera parte es una carrera de 1,000 metros en lugar de una fila de 1,000 metros.

Seguridad y precauciones

Debes tomar precauciones para garantizar la seguridad antes y durante cualquier entrenamiento, pero especialmente durante los entrenamientos de alta intensidad y ritmo rápido como los de CrossFit. Aquí hay algunas cosas que debe tener en cuenta al intentar el Jackie WOD.

Alimenta tu cuerpo

Para obtener su mejor puntuación en Jackie, debe repostar adecuadamente antes del entrenamiento. Puede comer una comida completa dos o tres horas antes del WOD, o comer una comida más pequeña o un refrigerio de 30 a 60 minutos antes del WOD.

Dado que se trata de un entrenamiento breve e intenso, su combustible previo al ejercicio debe contener carbohidratos simples de digestión rápida que puedan ingresar al torrente sanguíneo rápidamente, para que sus músculos puedan usarlos. También puedes optar por incluir una pequeña porción de grasas saludables para mantenerte lleno, pero trata de evitar grandes porciones de alimentos ricos en grasas o proteínas antes de un entrenamiento intenso, ya que esos alimentos son más difíciles de digerir para tu cuerpo.


Debe preceder cada entrenamiento con un calentamiento general , que incluye unos minutos de movimiento monoestructural (cardio), como trotar, montar en bicicleta o remar. Su calentamiento general también puede incluir estiramiento dinámico y rodillo de espuma, los cuales son excelentes para abrir las articulaciones y preparar su cuerpo para el ejercicio. Un buen calentamiento dura al menos cinco minutos, pero preferiblemente de 15 a 20 minutos.

Movilizar para propulsores

Un propulsor adecuado requiere movilidad en las caderas, tobillos, columna vertebral, muñecas, hombros y codos, es decir, esencialmente en todas partes. Como parte de su calentamiento, complete algunos estiramientos dinámicos y movimientos de movilización para prepararse para sentadillas frontales y prensas sobre la cabeza. Puede incluir sentadillas cosacas, sentadillas en copa, círculos y estiramientos de muñeca y perro boca abajo. Es posible que también desee hacer un rodillo de espuma en la parte superior de la columna.

Prepara tus hombros

Entre propulsores y dominadas con kipping, tus hombros recibirán una buena paliza durante el Jackie WOD. Combata las posibles lesiones calentando y movilizando los hombros por completo. Haz círculos de brazos, rotaciones internas y externas, prensas por encima de la cabeza con mancuernas y otros excelentes ejercicios para los hombros. ¡Solo asegúrese de mantener las pesas muy livianas durante el calentamiento para que no se agote antes del entrenamiento!


Después de terminar Jackie, asegúrate de pasar de cinco a 20 minutos enfriándote, después de darte una palmada en la espalda, claro. ¡Buen trabajo por completar este duro entrenamiento! Durante su enfriamiento, puede dar una caminata corta, hacer algunos estiramientos estáticos y hacer rodar con espuma las piernas, los brazos y la espalda.

Author Image
Jett Kolio

Leave a Reply

Your email address will not be published.