Today we test out a Benchmark “Girl WOD”- and her name is “Jackie.” This is likely the shortest chipper benchmark… as it has been finished in 5:04 by one-time CrossFit Games champ Jason Khalipa- during the 2013 Nor Cal regionals. While this is a blazing, world class pace- some of our top athletes will complete it in around 7 minutes. The general time domain is at or under 10 minutes… but since this is a very accessible WOD to go Rx (as it is super light and has “only” 30 pull ups … if you CAN go Rx, then do it! That means as long as you can get a few pull ups- then go for it. We have repeated this WOD many times- check back in your records and try and beat your previous time. IF you scaled it the last time you did it- consider scaling it the same way so that you can compare your results directly.
Dr. Jason and his shadow go rep for rep on some push press“Jackie”
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-ups
Post time and scaling to SugarWOD
Compare to: Sept 11th, 2020, Nov 19th, 2019, Sept 28th 2018, Jan 2 2018, Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20
Intended Stimulus
1000m row, 50 empty barbell thrusters, and 30 pull-ups for time anyone?! Jackie is a classic CrossFit benchmark. Here is your path to a PR (or to the best possible time for YOU today): row fast, but not a pace that will blow you up. Maybe even consider rowing at a pace a few seconds slower than last time. Then, go unbroken as long as possible on the thrusters or break into 2 planned sets, and then break up the pull-ups as needed with VERY shorts bouts of rest! You’re looking to finish sub 10 minutes!
