Wednesday’s benchmark WOD is not named (although I’ve heard it called Heavy Grace), malady but it is significant in the CrossFit world. 30 Squat Clean and Jerks at 155/100 was the final WOD of the 2008 CrossFit Games and it was a shot across the collective bow of the CrossFit community. At the time, viagra 155/100 was “heavy” and it broke off top level CrossFitters. The fact that you needed significant leg power and stamina to continue squatting the weight rewarded CrossFit athletes that were following some form of strength program (which no one really was at the time). The WOD also rewarded efficient Olympic weightlifters.
This WOD is a “single modality” – meaning it tests one movement. These type of WODs reward efficient technique. You can get away with inefficient movement if you are really, really strong, but eventually the loading will get to you.
Although the rep scheme is the same as Grace, this is NOT Grace. I think you can go into Grace with no other plan than “SMASH” and be fine. This WOD requires a more refined approach.
– 1 and dumps are fine here. 1 lift every 10-15 seconds will produce a good time, but you will need to be extremely disciplined, getting right back on the bar when you are supposed to.
– You can open with a big set, but I would not recommend more than 10 to anyone at CFO. Usually after that first big set, you are into 1 and dumps, as your grip and engine have been really revved up by the big set. If you do big sets, you will really need to focus on keeping the bar tight to your body, as wrestling it down will fatigue you more.
– Multiple “medium” sized sets. I would consider working in 3’s or 5’s up to a certain number, say 12 or 15 and then go to 1 and dumps. If you are working these small to medium sets, you must take short breaks, even though you may think you need more.
Mobility: Focus on hips, front rack and overhead. Hips are most important here, as you will be asking a lot on the pull, the squat and the jerk.
At the 2008 Games, it was announced you could “thruster” the weight to the overhead position. The crowd laughed when this was announced, because who does a 155/100# thruster??? Well, the fastest guys did this and it paid off. Watch the video of Jason Khalipa I’ve attached. He thrustered the bar as all the other top guys jerked it. Jason is extremely raw here – an incredibly powerful athlete new to CrossFit, but it’s amazing how fast he gets back on the bar and maintains power and speed through the middle of the thruster. Jason won the Games in 2008, and it had a lot to do with his performance here.
Do not feel compelled to thruster. If it works for you, great. If not, don’t worry about it. Focus on crisp, efficient clean and jerks. The metabolic demand of the thruster is greater because you are moving the barbell (much) faster each rep.
Scaling: Scaling is fairly easy here. Find a weight that you can handle and smash it 30 times. BUT…make sure you can squat the weight properly. If you are scaling, use this time to perfect pulling your body under the bar into a squat.
Workout of the Day
30 Squat Clean and Jerks, 155/100