“Jackie” was launched as a part of the second group of “Woman” exercises created by CrossFit founder Greg Glassman. This group adopted the unique Woman exercises, which had been launched in 2003. Jackie was first posted on the CrossFit major web site in March 2009, and has since change into a family identify throughout the CrossFit neighborhood.
Jackie — which consists of a 1,000-meter row, 50 barbell thrusters (45 kilos for males, 35 kilos for ladies), and 30 pull-ups — will check your endurance and complete physique energy. Learn to full Jackie step-by-step, tips on how to modify the exercise, and what precautions you need to take to securely carry out this CrossFit Woman WOD.
The Jackie “Woman” WOD
Rating: Jackie is scored “for time,” which means you full all reps of the exercise as quick as doable.
Gear Wanted: Pull-up bar, barbell, rowing erg
Degree: Jackie is a difficult WOD, but it surely’s solely as difficult as you make it (i.e., it’s an endurance-based exercise, so going sooner shall be more difficult). Learners can modify this exercise to swimsuit their health degree. Superior and elite athletes may wish to enhance the problem of this exercise by rising the burden of the thrusters or performing a harder pull-up.
Aim Instances:
- Newbie: 10-12 minutes
- Intermediate: 7-9 minutes
- Superior: 6-7 minutes
- Elite: Lower than 6 minutes
Advantages
Like all CrossFit exercises, Jackie was designed to check very particular parts of health. Often, benchmark exercises such because the Women mix two to 5 of CrossFit’s 10 common bodily expertise which, all collectively, represent CrossFit’s best of “common bodily preparedness” (GPP).
Mixed, the 1,000-meter row, 50 barbell thrusters, and 30 pull-ups within the Jackie WOD function a terrific evaluation of cardiovascular endurance, muscular endurance, and complete physique energy.
Cardiovascular Endurance
Cardiovascular endurance, additionally referred to as cardiorespiratory health, is a measure of how lengthy and the way effectively your physique can carry out a rhythmic motion, equivalent to working. Within the case of Jackie, the cardio motion is rowing. A 1,000-meter row is not any small feat, particularly for newbies, and Jackie will check your skill to maintain a strong tempo over the complete distance.
Muscular Endurance
Muscular endurance is outlined as the flexibility to maintain repeated actions. Rowing on an erg is a full physique motion that requires energy in your hips and legs, stability in your core, and energy in your arms and again. Barbell thrusters require all of those self same parts of health, and when carried out one proper after one other, these two workouts will check your skill to maintain transferring.
Higher Physique Energy
You’ll have to prime your higher again muscle groups, shoulders, and arms for Jackie — as a result of this exercise goes to tax all of them. Between rowing (higher again), thrusters (shoulders), and pull-ups (arms and lats), the Jackie WOD is an higher physique powerhouse. By periodically redoing the Jackie WOD, you may get a superb sense of how a lot your higher physique energy and muscular endurance have improved. However Jackie does not simply work your shoulders. Rowing and thrusters undoubtedly qualify as a lower-body exercise too.
Step-by-Step Directions
Jackie is a comparatively easy WOD with simply three frequent actions, however you need to familiarize your self with the correct approach earlier than making an attempt this exercise. Right here’s tips on how to full the Jackie WOD, step-by-step, to your finest rating but.
How To Row in CrossFit
In CrossFit, you row on a stationary erg, or just, a rowing machine. Carried out appropriately, rowing on an erg seems to be fluid and highly effective, with none awkward pauses or “catching” motions. Provoke every row stroke along with your legs, pushing by means of your heels such as you would when performing a squat. After your knees and hips prolong, lean your torso backward barely and pull the erg deal with into the middle of your chest. Preserve your elbows pointed down and again, relatively than up and sideways. Study extra about rowing approach in CrossFit.
How To Do Thrusters
A barbell thruster includes a entrance squat and an overhead press mixed into one seamless motion.
- Begin by standing with the barbell within the entrance rack place. The bar ought to relaxation throughout your collarbones and your elbows must be pointing ahead, along with your triceps parallel to the bottom.
- Provoke the entrance squat by hinging on the hips, then bending your knees and descending into the underside place. Preserve your knees according to your toes and hold your torso upright. Your core ought to keep engaged as you descend.
- Ascend from the squat (hold your core tight!) and — as quickly as your hips absolutely prolong on the high — use your arms to ship the barbell overhead.
- The motion is full when your elbows absolutely lock out overhead. Return the bar to the entrance rack place.
- When you have expertise with barbell thrusters, you’ll be able to fluidly start one other rep by descending right into a entrance squat as quickly because the barbell touches your collarbones. In the event you’re new to barbell thrusters, chances are you’ll wish to re-rack the barbell earlier than starting one other rep. To re-rack, regulate the barbell and your ft to get into a cushty stance.
Watch a video about tips on how to carry out barbell thrusters in CrossFit.
How To Do Pull-Ups in CrossFit
There are a couple of 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’ll do kipping pull-ups.
Kipping pull-ups contain transferring your physique from an arch place to a “hole” place as a way to create momentum. This momentum makes it simpler so that you can swing your body weight as much as the pull-up bar, permitting you to finish extra reps in much less time.
Some folks do not think about kipping pull-ups as “actual” pull-ups, however in CrossFit, they’re seen as a extra environment friendly option to carry out pull-ups. Take into account that effectivity does not essentially correlate to ease — kipping pull-ups are nonetheless a tricky motion that requires an excessive amount of physique consciousness and technical ability.
Study extra about pull-ups or watch a video on tips on how to carry out kipping pull-ups in CrossFit.
Widespread Errors
As with all exercises, there may be room for error within the Jackie WOD, significantly within the case of barbell thrusters and kipping pull-ups. Be careful for these frequent errors.
Pacing Incorrectly
Other than dangerous kind, poor pacing could be the number-one mistake made within the Jackie WOD. To keep away from burning out your muscle groups too shortly, you could have a good suggestion of your rowing tempo, in addition to how shortly you’ll be able to full thrusters and pull-ups. Beginning too quick proper out of the gate could cause you to pitter out just some minutes into the WOD, wherein case you may danger not finishing the exercise.
You’ll wish to think about your 500-meter break up for the row and your set/rep scheme for the opposite actions.
For instance, a pacing plan for an intermediate athlete may seem like this:
- 4 minutes for the 1,000-meter row (2-minute 500-meter break up).
- 5 units of 10 on the barbell thrusters
- Six units of 5 pull-ups
For a sophisticated athlete, it’d seem like this:
- Three and a half minutes for the 1,000 meter row (1 minute, 45-second break up)
- Two units of 20 and one set of 10 barbell thrusters
- Three units of 10 pull-ups
Thruster Approach Errors
The barbell thruster includes two actions that require good weightlifting kind: the entrance squat and the overhead press. Be certain that to keep away from these approach errors in the course of the thrusters in Jackie:
- Weak core (hold your stomach tucked in and core tight)
- Elbows and chest dipping ahead within the entrance squat (chest up, elbows ahead)
- Coming onto toes throughout entrance squat (hold your heels on the bottom)
- Not absolutely locking out overhead (prolong your elbows all the best way)
- Beginning the following thruster too early (wait till the barbell touches your shoulders to start one other entrance squat)
Not Modifying Pull-ups
It’s a giant deal to get your first pull-up in CrossFit, and you need to definitely rejoice once you obtain that milestone! Nevertheless, 30 pull-ups is loads for many newbies and even many intermediate athletes. In the event you assume you gained’t have the ability to full 30 unassisted kipping pull-ups, modify them for this exercise.
Listed here are some methods you’ll be able to modify pull-ups:
- Use a resistance band to offset your physique weight
- Do leaping pull-ups
- Do box-assisted pull-ups
- Strive ring rows
When you have some expertise with kipping pull-ups, however 30 nonetheless seems like loads, attempt breaking them up into small units and even doing one rep at a time. Breaking the reps into small units from the get-go can protect your vitality and let you end the exercise effectively.
Modifications and Variations
CrossFit designs exercises to be scalable, or adaptable to any health degree. You possibly can modify the Jackie WOD to be simpler, tougher, and even to tax your physique another way.
Newbie Jackie
Learners might want to scale the workload of Jackie. For instance, some newbies might not have the ability to full a 1,000-meter row. In that case, scale the row to 500 meters. Likewise, you’ll be able to scale the rep depend for the thrusters and pull-ups.
Right here’s a pattern newbie model of Jackie:
- 500-meter row
- 25 thrusters (45 kilos/35 kilos)
- 15 pull-ups (modified if wanted)
Indignant Jackie
This model of Jackie is longer and extra intense than the unique model, which can go away athletes pissed off with the exercise. It additionally prescribes heavier weights. In Indignant Jackie, you’ll do a 2,000-meter row, 50 barbell thrusters (95 kilos for males, 65 kilos for ladies), and 30 bar muscle-ups.
Operating Jackie
This model of Jackie is identical as the unique, besides the primary portion is a 1,000-meter run as a substitute of a 1,000-meter row.
Security and Precautions
It is best to take precautions to make sure security earlier than and through any exercise, however significantly throughout fast-paced, high-intensity exercises like these in CrossFit. Listed here are some issues to remember when making an attempt the Jackie WOD.
Gasoline Your Physique
To get your finest rating on Jackie, you need to gas up correctly earlier than the exercise. You possibly can eat a full meal two to 3 hours earlier than the WOD, or eat a smaller meal or snack 30 to 60 minutes earlier than the WOD.
Since this can be a brief, intense exercise, your pre-exercise gas ought to include quick-digesting easy carbohydrates that may get into your bloodstream quick, so your muscle groups can use them. You too can decide to incorporate a small portion of wholesome fat to maintain you full, however attempt to keep away from giant parts of high-fat or high-protein meals earlier than an intense exercise as these meals are tougher to your physique to digest..
Heat Up
It is best to precede each exercise with a common warmup, which incorporates a couple of minutes of monostructural (cardio) motion, equivalent to jogging, biking, or rowing. Your common warmup may also embody dynamic stretching and foam rolling, each of that are nice for opening up your joints and priming your physique for train. A superb warmup lasts not less than 5 minutes, however ideally 15 to twenty minutes.
Mobilize for Thrusters
A correct thruster requires mobility within the hips, ankles, backbone, wrists, shoulders, and elbows — so, primarily in all places. As a part of your warmup, full some dynamic stretches and mobilizing actions to organize for entrance squats and overhead presses. You may embody Cossack squats, goblet squats, wrist circles and stretches, and downward canine. You might also wish to foam roll your higher backbone.
Put together Your Shoulders
Between thrusters and kipping pull-ups, your shoulders will take fairly a beating in the course of the Jackie WOD. Fight any potential accidents by absolutely warming up and mobilizing your shoulders. Do arm circles, inside and exterior rotations, overhead presses with dumbbells, and different nice shoulder workouts. Simply you’ll want to hold any weights very gentle throughout your warmup so that you don’t put on your self out earlier than the exercise!
Cool Down
After you end Jackie, ensure that to spend 5 to twenty minutes cooling down — after giving your self a pat on the again, that’s. Nice job for finishing this powerful exercise! Throughout your calm down, you’ll be able to go for a brief stroll, do some static stretches, and foam roll your legs, arms, and again.
The Filthy Fifty: This CrossFit WOD significantly exams your health.
