GWEN
15-12-9 repetitions of:
Clean and Jerk
(max weight, must be unbroken sets)
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to push athletes to their limits and provide a standard for measuring progress. “Gwen” is one such workout, focusing on strength and technique through a challenging rep scheme with the clean and jerk movement.
The Workout
The “Gwen” workout consists of:
- 15-12-9 repetitions of:
- Clean and Jerk (choose your own weight, must be unbroken sets)
Equipment
To complete the “Gwen” workout, you’ll need the following equipment:
- Barbell
- Weight Plates (choose your own weight based on your ability)
- Collars to secure the weight plates on the barbell
- Chalk (optional, for grip)
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Movements:
The “GWEN” workout involves two primary movements:
Preparation
Proper preparation is essential to ensure you perform the workout safely and effectively. Follow this step-by-step guide to warm up adequately:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and get your muscles ready for the workout:
- Light Cardio (5 minutes): Engage in activities such as rowing, jogging, or jumping rope to elevate your heart rate and get your blood flowing.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
- Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the shoulders, lats, and legs, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Gwen”:
Clean Preparation
Mobility Drills
- Spend 2-3 minutes on Ankle and Hip Mobility exercises, such as deep squats and ankle stretches. This will help you achieve the proper squat depth and maintain balance during the clean.
- Do Shoulder Dislocates with a resistance band or PVC pipe for 2-3 minutes to increase shoulder mobility and prepare your shoulders for the clean and jerk.
Skill Drills
- Perform 3 sets of 5 Front Squats with an empty barbell to work on stability and positioning. Focus on maintaining an upright torso and active shoulders.
- Follow with 3 sets of 3 Clean Pulls to practice the explosive power needed for the clean.
Technique Work
- Do 2-3 sets of Hang Power Cleans with a light weight to reinforce proper bar path and explosive power. This drill emphasizes the pull phase of the clean.
- Finish with 2-3 sets of Full Cleans, gradually increasing the weight to your working load. This drill allows you to focus on the transition from the pull to the catch phase.
Jerk Preparation
Shoulder and Overhead Mobility
- Spend 2-3 minutes on shoulder stretches and overhead mobility drills to prepare your shoulders for the overhead position.
- Perform 2-3 sets of 5 Overhead Presses with an empty barbell to warm up your shoulders and triceps.
Skill Drills
- Perform 3 sets of 5 Push Presses to practice the dip and drive phase of the jerk.
- Follow with 3 sets of 3 Split Jerks or Push Jerks, depending on your preference, to work on the receiving position and stability.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
- Clean and Jerk Rehearsal
- Perform 1-2 sets of 2-3 Clean and Jerks with your working weight or slightly lighter to ensure your technique is solid and you’re prepared for the workout.
Conclusion:
The “Gwen” workout is a demanding test of strength and technique, focusing on the clean and jerk. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to choose a weight that challenges you but allows you to complete each set unbroken, and always prioritize form and safety. Embrace the challenge, push your limits, and celebrate your progress. Happy training!
