Jennifer workout

Jennifer Crossfit Workout

Overview of the ‘Jennifer’ CrossFit Workout

The ‘Jennifer’ CrossFit workout is named after U.S. Air Force Senior Airman Jennifer Norris, who died in 2005 while serving in Iraq. The workout was first posted on the CrossFit main site in 2005. It is a benchmark workout, which means it is used to measure an athlete’s progress over time. The workout involves three rounds of the following movements:

  • 10 pull-ups
  • 15 kettlebell swings (24/16 kg)
  • 20 box jumps (24/20 in)

The workout is for time, which means the athlete must complete all three rounds as quickly as possible. The workout is considered to be of moderate difficulty, and it typically takes athletes between 15 and 25 minutes to complete.

The benefits of the ‘Jennifer’ workout include improved cardiovascular endurance, muscular endurance, and power. The workout targets the upper body, lower body, and core, making it a full-body workout.

‘Jennifer’ Workout Description

1. Pull-ups: The athlete must complete 10 pull-ups. The pull-up is a compound exercise that targets the back, shoulders, and arms. The athlete must start from a dead hang and pull their chin over the bar to complete one rep.

2. Kettlebell swings: The athlete must complete 15 kettlebell swings with a 24/16 kg kettlebell. The kettlebell swing is a ballistic exercise that targets the hips, glutes, and hamstrings. The athlete must swing the kettlebell from between their legs to shoulder height using a hip hinge movement.

3. Box jumps: The athlete must complete 20 box jumps on a 24/20 in box. The box jump is a plyometric exercise that targets the lower body. The athlete must jump onto the box with both feet and stand up fully before jumping or stepping back down.

The athlete must complete all three rounds as quickly as possible.

‘Jennifer’ Workout Variations and Scaling Options

Not everyone who tries the ‘Jennifer’ workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Pull-ups: The athlete can use a resistance band to assist with the pull-up or substitute ring rows or jumping pull-ups.
  • Kettlebell swings: The athlete can use a lighter kettlebell or substitute dumbbell swings or Russian kettlebell swings.
  • Box jumps: The athlete can use a lower box or substitute step-ups or jumping lunges.

Athletes can also modify the number of reps or rounds to suit their fitness level.

Tips and Strategies for the ‘Jennifer’ Workout

  • Pace yourself: The workout involves a lot of reps, so it’s important to pace yourself from the beginning. Don’t go all out on the first round and burn out before the end.
  • Break up the reps: Consider breaking up the reps into smaller sets with short rest periods in between. For example, you could do 5 pull-ups, rest for a few seconds, and then do another 5.
  • Use your hips: The kettlebell swing is a hip-dominant movement, so make sure you’re using your hips to generate power.
  • Step down from the box: Jumping down from the box can be hard on your joints, so consider stepping down instead.
  • Warm up and cool down: The ‘Jennifer’ workout is intense, so make sure you warm up properly beforehand and cool down properly afterward.

Athlete Performance

Here are the average times for the ‘Jennifer’ workout for different levels of athletes:

  • Beginner: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-20 minutes


The ‘Jennifer’ CrossFit workout is a challenging full-body workout that targets cardiovascular endurance, muscular endurance, and power. It involves three rounds of pull-ups, kettlebell swings, and box jumps, and is for time. Athletes can modify the workout to suit their fitness level and use pacing strategies to complete it efficiently and safely.