This weeks CrossFit “Girls” Benchmark is “Grace” – 30 Clean and Jerks at 135/95 for time. We play with this weight all the time, the thing about this WOD that may be different is the time domain – if performed well, if can be done in 1-2 minutes.
Just a word or 2 on WOD strategy. Your ability to handle the weight will dictate your plan. From my experience, holding onto he bar for as many reps as possible from the start, and not breaking until your grip fails is the fastest way to go. It is also the most metabolically challenging. Chained reps to a target number, than singles may be the best for you. Singles are a little slower, but are not as taxing, so they may be fastest. Again, from testing, it is very difficult to perform 30 single Clean and Jerks much faster than 3 minutes. If you want to go sub 2, you will have to go unbroken somewhere.
Because the WOD is so short, it is important to spend a good time warming up. This will be coaching dependent, but here is how I would run a Grace warm up.
10-15 minutes general warm up
10 minutes of breathing. This can be rowing repeats, running repeats for 5 or 6 minutes, then maybe a burpee or rowing tabata to really wake the body up and open the lungs. You should be breathing heavily and have a sweat going by the end of this general warm up session.
5 minutes to review the movement pattern and begin loading.
10 minutes of loading the bar and doing singles and sets of 3s. I would do fast, efficient singles as I loaded, then once that felt good and fast, I would start doing 3s. As that warm and fast, I would load the bar to a weight OVER what I am going to perform Grace at, maybe sets at 155, then 165, then a set of 3 at 185 – focusing on moving the bar quickly while keeping it close and being efficient.
After my final set of heavy practice, I would strip down to game time weight. I might do a rep or 2 to adjust to the lighter, RX loaded bar, then I would rest for 3-5 minutes.
As you can see, a 2 minute WOD can take 30 plus minutes to warm up properly. You are getting excellent overall work in before trying to blow your engine up with 30 Clean and Jerks.
I would recommend partnering up as well. Having a counter is big help – it is easy to double count on the clean and the jerks. It’s also tough to keep count when you get between 15 and 25.
Most important, cheer on you partner, make sure they stay close to the bar, have fun, and give 5 after you are done.
Brian Chontosh does “Grace” in 2008. Tosh is a Marine and was award the Navy Cross, the second highest honor in the military. He’s a straight up badass.
Workout of the Day
30 Clean and Jerks 135/95
6 minute cap