Workout Description

Why This Workout Is Medium

While 135/95lb clean-and-jerks are moderately heavy, the EMOM format provides significant rest (45-50 seconds) between sets of only 5 reps. The 11-minute duration is manageable, and fatigue accumulation is limited by the built-in recovery. Most average CrossFitters can maintain proper form and intensity throughout, though the technical nature of the movement requires focus.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Clean and jerk is a highly explosive movement combining two Olympic lifts, requiring significant power production throughout the entire movement chain.
• Strength (7/10): Moderately heavy clean and jerks require significant strength. 135/95 pounds represents a challenging load for most athletes.
• Flexibility (6/10): Clean and jerk demands good mobility in ankles, hips, shoulders, and thoracic spine for proper positioning and overhead lockout.
• Stamina (5/10): Five reps per minute for 11 minutes tests local muscular endurance, particularly in shoulders, core, and legs, without reaching extreme fatigue.
• Speed (5/10): Must cycle five reps efficiently within each minute while maintaining proper form, but built-in rest allows recovery.
• Endurance (4/10): EMOM format provides built-in rest, but 11 minutes of Olympic lifting creates moderate cardiovascular demand through repeated explosive efforts and barbell cycling.

Movements

• Clean and Jerk

Scaling Options

Weight reductions: 115/75, 95/65, or 75/55 lb based on ability. Sub power clean and push press if jerk technique isn't solid. For newer athletes, reduce to 3-4 reps per minute or extend interval to 90 seconds. Can also alternate minutes between clean and jerk as separate movements.

Scaling Explanation

Scale if unable to perform 7+ unbroken clean-and-jerks at prescribed weight with good form. Athletes should maintain 80%+ of their 1RM jerk throughout all sets. Form deterioration, especially in the jerk lockout, indicates need for scaling. Target is completing each set within 25 seconds while maintaining solid technique - intensity should feel like 7/10 effort.

Intended Stimulus

Moderate-intensity glycolytic workout focused on power endurance and technique consistency under fatigue. The 1-minute intervals create urgency while allowing adequate rest. Primary challenge is maintaining explosive power and technical proficiency across 11 sets.

Coach Insight

Aim to complete each set in 20-25 seconds, leaving 35-40 seconds rest. Start the clean from a dead stop each rep - no touch-and-go. Break at the hang position between jerks if needed. Watch for forward lean in the jerk and rushing the turnover in the clean. Consider breaking into 3+2 if needed in later rounds. Keep bar close during the pull and maintain active shoulders in the receiving position.

Benchmark Notes

This is an 11-minute EMOM of 5 Clean & Jerks at 135/95. Key analysis: 1. Using Grace (30 C&J at 135/95) as primary anchor: - Elite Grace: 90-120s male / 110-150s female - This means ~3-4s per rep when fresh 2. EMOM Structure: - 11 rounds of 5 reps = 55 total possible reps - Must complete 5 reps within 60s each round - Rest is forced between rounds 3. Fatigue Impact: - Rounds 1-3: Fresh pace (~4s/rep = 20s work) - Rounds 4-6: Moderate fatigue (~5s/rep = 25s work) - Rounds 7-9: Heavy fatigue (~6-7s/rep = 30-35s work) - Rounds 10-11: Severe fatigue (~8s/rep = 40s work) 4. Level Breakdown: L10 (Elite): Complete all 11 rounds (55 reps) plus 6-7 bonus reps = 61-62 total L5 (Average): Complete ~10-11 rounds with some missed reps = 50-52 total L1 (Beginner): Complete 6-7 rounds before failure = 30-35 total Female adjustments: - Using Grace female anchors (110-150s vs 90-120s) - ~15% fewer total reps due to heavier relative loading Final Targets: Male: L10: 61+ reps, L5: 52 reps, L1: 33 reps Female: L10: 56+ reps, L5: 47 reps, L1: 31 reps

Modality Profile

Clean and Jerk is a single weightlifting movement using a barbell (external load). Since it's the only movement and falls purely in the weightlifting category, it receives 100% weightlifting classification.

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