Jackie (Individual & Team)

February Competition

Week 1 of 3

Score submissions open February 5th at 5PM PST and close February 12th at 5PM PST

Individual Workout 1

"Jackie"

Rx

For Time (12:00 Time Cap):
1000m Row
50 Empty Barbell Thrusters
30 Pull Ups

Men: 45 lb (20 kg) Barbell
Women: 35 lb (15 kg) Barbell

Scaled

For Time (12:00 Time Cap):
1000m Row
50 Thrusters
30 Jumping Pull Ups

Men: 35 lb (15 kg) Barbell
Women: 20 lb (10 kg) Barbell or Medball

Individual Jackie Workout Instructions & Standards

Please note: this workout is created by CrossFit; such content is not the creation of Constant Competitor; Constant Competitor makes no claim of owning, being related to or owned or controlled by, being under common control with, or sanctioned by, approved by, or endorsed by, CrossFit.

Workout Description:

The Rower used must be a Concept2 Rowing Machine.

The workout begins with a stopwatch timer counting up to 12:00. The competitor may be seated on the rower but not touching the rower paddle. At the start of the timer the competitor will first complete the 1000m Row, followed by all 50 Thrusters, and finish with 30 Pull-Ups. Once the 30th Pull-Up is completed the workout is over and the time is your score.

*Please note: The competitor may not dismount the Row machine until the distance is completed.

If unable to complete the workout under the 12:00 time cap, your score will be the amount of work completed. Completing the Row Distance counts as 1 Repetition, each Thruster counts as a single repetition, and each Pull-Up Counts as a single repetition, for a total of 81 Repetitions (1 + 50 + 30).

Movement Standards:

Row
-Competitors must use a Concept2 Rower
-Competitor to remain on rower until Row distance is completed
-Monitor must be in view and able to be read on video recording

Thruster
-Barbell starts on floor and is brought to front rack position
-Competitor must complete a front squat directly into a press overhead with no pause inbetween movements
-The first repetition of any set may be initiated with a squat clean
-Squat depth (Hip Crease beneath Knee Level) must be reached each repetition
-A repetition is completed when the barbell is locked out overhead with knees, hips and arms fully extended.

Pull-Up
-Competitors must choose a pull-up bar where they are unable to touch the floor while hanging at extension.
-Competitors may choose strict or kipping movements
-A repetition is completed when the Competitors chin clearly reaches a point above the pull-up bar

Jumping Pull-Up
-Competitors must choose a pull-up bar that is at wrist height when standing up straight with arms at extension overhead. You may use any plates or boxes to achieve this height
-Competitors can use their legs to assist (jump) in the pull-up movement each repetition
-Each repetition begins with arms fully extended (no bent elbows)
-A repetition is completed when the Competitors chin clearly reaches a point above the pull-up bar

Tie Breaker:

There is no tie break score for this workout.

Video Instructions:

Prior to the beginning of the workout show all weights and measurements.

If video recording the workout: The monitor of the rower must be visible until completion of the required distance. Both the Competitor and equipment must be in video frame at all times. Furthermore, Competitors should complete the Thrusters and Pull-Ups at an angle that shows movement standards are met without question.

Score Penalties:

If finishing under time cap:

If 10 or less incomplete repetitions are judged, 3 seconds per incomplete repetition added to your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, completing only 57 of the required 60 Thrusters they will be penalized by adding 3 seconds to their time for each miscounted or incomplete repetition. In the example above this becomes a 9 second penalty.

If greater than 10 incomplete repetitions are judged, a 5 second penalty will be added to your time after the 10th deduction penalty. For example, the competitor makes 15 errors with the repetition scheme while performing the workout they will have 30 seconds added to their time for the first 10 errors, and then another 25 seconds added for the 11th through 15th error; a total of a 55 second penalty.

If unable to finish under the time cap:

If 10 or less incomplete repetitions are judged, 1 repetition will be deducted from your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, completing only 97 of the required 100 Thrusters they will be penalized 1 repetition for each miscounted repetition.

If greater than 10 incomplete repetitions are judged, a 2 repetition penalty will be deducted from your score after the 10th deduction penalty. For example, the competitor makes 15 errors with the repetition scheme while performing the workout they will be deducted 10 repetitions for the first 10 errors, and then another 10 for the 11th through 15th error.

These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.

If equipment weight or measurement is not shown at the beginning of the video the score is subject to percentage based penalty OR rejection as determined by Constant Competitor.

If any equipment is not clearly in frame of the video throughout the workout then the score is subject to a percentage based penalty OR rejection as determined by Constant Competitor.

Team Workout 1

"Team Jackie"

"Team Jackie"
For Time (14:00 Time Cap):

Row*
100 Thrusters
60 Pull-Ups

*Male/Male Team: 2000m Row
Female/Male Team: 1750m Row
Female/Female Team: 1500m Row.

Rx: 45/35 Empty Barbell, Pull-Ups
Scaled: 35/20 lb Barbell, Jumping Pull-Ups

Submit your scores as:
Prescribed: If both teammates use Rx options.
Intermediate: If 1 teammate uses Rx and 1 teammate uses a Scaled option.
Scaled: If both teammates use Scaled option(s).

Please note: the workout "Jackie" is created by CrossFit; such content is not the creation of Constant Competitor; Constant Competitor makes no claim of owning, being related to or owned or controlled by, being under common control with, or sanctioned by, approved by, or endorsed by, CrossFit.

Team Jackie Workout Instructions and Standards

Team Jackie Requirements:

Only one Team member may work at a time. Teammates can switch whenever and however often as they choose, but both teammates must perform a minimum of 500m on the row, 25 Thrusters, and 15 Pull-Ups.

Only 1 Concept2 rowing maching may be used to complete the row portion of the workout.

If both members on a team are using the same weight barbell then they must share the same barbell.

**Transitions: Team Member may not touch the barbell until the Row is complete and the Row machine is dismounted. Team Members must tag each other when alternating after completing the Row or there will be a 10 second penalty.**

Workout Description:

The workout begins with a stopwatch timer counting up to 14:00, and the two person Competitor Team starts by completing the Row distance, followed by all 100 Thrusters, and finishes with 60 Pull-Ups. As previously mentioned the team members can alternate as frequently as they like but each member must complete a minimum of 500m on the Row, 25 Thrusters, and 15 Pull-Ups.

Once the 60th Pull-Up is completed the workout is over and the time is your teams score.

*Please note: The Team member who finishes the Row distance may not dismount the Row machine until the distance is completed.

If unable to complete the workout under the 14:00 time cap, your score will be the amount of work completed. Completing the Row Distance counts as 1 Repetition, each Thruster counts as a repetition, and each Pull-Up Counts as a repetition, for a total of 161 Repetitions (1 + 100 + 60).

Movement Standards:

Row
-Competitors must use a Concept2 Rower
-Competitor to remain on rower until Row distance is completed
-Monitor must be in view and able to be read on video recording

Thruster
-Barbell starts on floor and is brought to front rack position
-Competitor must complete a front squat directly into a press overhead with no pause inbetween movements
-The first repetition of any set may be initiated with a squat clean
-Squat depth (Hip Crease beneath Knee Level) must be reached each repetition
-A repetition is completed when the barbell is locked out overhead with knees, hips and arms fully extended.

Pull-Up
-Competitors must choose a pull-up bar where they are unable to touch the floor while hanging at extension.
-Competitors may choose strict or kipping movements
-A repetition is completed when the Competitors chin clearly reaches a point above the pull-up bar

Jumping Pull-Up
-Competitors must choose a pull-up bar that is at wrist height when standing up straight with arms at extension overhead. You may use any plates or boxes to achieve this height
-Competitors can use their legs to assist (jump) in the pull-up movement each repetition
-Each repetition begins with arms fully extended (no bent elbows)
-A repetition is completed when the Competitors chin clearly reaches a point above the pull-up bar

Tie Breaker:

There is no tie break score for this workout.

Video Instructions:

Prior to the beginning of the workout show all weights and measurements.

The monitor of the rower must be visible until completion of the required distance. Both Competitor Team Members and equipment must be in video frame at all times. Furthermore, Competitors should complete the Thrusters and Pull-Ups at an angle that shows movement standards are met without question.

Score Penalties:

If finishing under time cap:

If 10 or less incomplete repetitions are judged, 3 seconds per incomplete repetition added to your score up to 10 miscounted repetitions. For example, if a team counts incorrectly, completing only 97 of the required 100 Thrusters they will be penalized by adding 3 seconds to their time for each miscounted or incomplete repetition. In the example above this becomes a 9 second penalty.

If greater than 10 incomplete repetitions are judged, a 5 second penalty will be added to your time after the 10th deduction penalty. For example, the competitor makes 15 errors with the repetition scheme while performing the workout they will have 30 seconds added to their time for the first 10 errors, and then another 25 seconds added for the 11th through 15th error; a total of a 55 second penalty.

If unable to finish under the time cap:

If 10 or less incomplete repetitions are judged, 1 repetition will be deducted from your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, completing only 97 of the required 100 Thrusters they will be penalized 1 repetition for each miscounted repetition.

If greater than 10 incomplete repetitions are judged, a 2 repetition penalty will be deducted from your score after the 10th deduction penalty. For example, the competitor makes 15 errors with the repetition scheme while performing the workout they will be deducted 10 repetitions for the first 10 errors, and then another 10 for the 11th through 15th error.

These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.

If equipment weight or measurement is not shown at the beginning of the video the score is subject to percentage based penalty OR rejection as determined by Constant Competitor.

If any equipment is not clearly in frame of the video throughout the workout then the score is subject to a percentage based penalty OR rejection as determined by Constant Competitor.