Friday, November 17, 2023


Download the full programming PDF below



Power Clean

On the 2:00 x 5 Sets:

2 Power Cleans

* Same Weight Across

"Open Workout 13.4"


3 Clean & Jerks

3 Toes to Bar

6 Clean & Jerks

6 Toes to Bar

9 Clean & Jerks

9 Toes to Bar


Add 3 Reps Every Round

Barbell: (135/95)

For the Coach

  • Stimulus 
  • Workout brief:
  • Resource links: Strength Cycles in Class 
  • In part 1 the load should feel like a significant challenge but not something we’re afraid we’re going to fail. In part 2, we have a classic CrossFit couplet of weightlifting and gymnastics. This 7:00 starts fast and ends faster. The clean and jerks should feel light and easy to cycle in quick singles. The TTB shouldn’t be a challenge to complete unbroken through the set of 9. We want athletes to begin at a pace they can maintain without having to take any forced rest. The managed pace in the first 5:00 should allow us to burn it down in the final 2:00. 
  • Clean & Jerk: Steady singles. Light to moderate load. 
  • TTB:  Unbroken through 9.

  • Teaching Focus 
  • Clean, first pull
  • Keep your chest up and back flat as you initiate the lift.
  • Push the ground away to lift the bar off the ground. Extending your hips and knees simultaneously while keeping the arms long. 
  • Maintain a straight bar path, keeping the bar close to the body. 

  • Through Line 
  • Timing 
  • In the clean, aggressive extension of the ankles, knees, and hips and then pull with the arms. 
  • In the jerk, shallow and rapid dip and drive with the knees and hips and then press with the arms. 
  • In the TTB, reach maximum height in your kip by aggressively pulling the bar down and then bend the knees and kick.

  • Modifications
  • Clean and Jerk
  • Reduce load 
  • Hang variation
  • Sub DBs
  • TTB 
  • Knees to chest 
  • Toes to space

  • Logistics
  • In part 1, athletes can share barbells. As singles, there should be no more than 3 breaths between reps. 
  • In part 2, it will be difficult for athletes to share barbells or stagger start due to the fact that the Clean & Jerks will take longer than the TTB. If you need to manage a larger class, today is a good opportunity to manage your timeline to run your class in 2 heats. Since this is an open repeat you could even pair athletes up and encourage them to count reps for one another. 

Lesson Plan

  • Whiteboard Brief (0-3)
  • General Warm Up (3-9)
  • General flow 
  • 2 Rounds
  • :20 push up to down dog 
  • :20 bootstraps
  • :20 arm swings  
  • Barbell Warm Up 
  • 2 Rounds 
  • :15 Deadlift 
  • :15 Elbow rotations 
  • :15 Strict press 
  • :15 Good mornings 
  • :15 Back squats 

  • Specific Warm Up (9-21)
  • Jerk + TTB | tell, show, do, check
  • :20 Strict press
  • Focus on a straight bar path
  • :20 Kip 
  • Focus on movement initiated at the shoulder
  • :20 Push press 
  • Focus on timing. Legs drive then arms press
  • :20 Kip Swing 
  • Focus on create maximum height out of your kip by pulling the bar down without bending the elbow
  • :20 Push jerk
  • Focus on timing. Legs drive then arms press as you receive the bar in a partial squat
  • :20 KTC 
  • Focus on timing. Reach max height in the kip and then aggressively tuck the legs
  • :20 Hang clean and jerk 
  • Focus on cycle timing. Use the receiving position of the clean as the driving position for the jerk. 
  • :20 TTB attempt / workout movement 

  • Clean | tell, show, do, check.
  • 5 pull under 
  • Focus: Stand tall, shrug, aggressively pull under to your receiving position
  • 5 high hang clean 
  • Focus: Aggressive hip extension and fast elbows
  • 5 Hang clean 
  • Focus: Extend the knees and hips fully, jumping the bar up and then pull with the arms. 
  • 3 x 3 position clean 
  • (High hang, hang, mid shin)
  • Focus: Timing. Full extension then pull. Be patient with the arms. 

  • Strength (21-41)
  • 10:00 to build to workout weight
  • Every 2:00 x 5 
  • Transition to part 2

  • Primer (41-47)
  • Practice Round 
  • For Time: 3/3, 6/6
  • Should be unbroken sets on the TTB, quick controlled singles on the bar 
  • Break
  • Workout adjustments if needed
  • Workout (47-54)
  • Look for 
  • Clean & Jerk. Focus on the through line of timing. It’s likely that we will never grow past the need to better dial in the timing of using our legs before pulling with the arms. 
  • TTB. Great kips. If you see athletes beginning to swing at the hips and using the legs for momentum, encourage them to reset and focus on pulling/pressing the bar by using the shoulders and lats. 
  • Post Workout Clean Up & Chat (54-60)

Additional Elements 

  • Home Workout  [DBs & jump rope]


3 DB Clean & Jerks

3 V-ups

6 DB Clean & Jerks

6 V-ups

9 DB Clean & Jerks

9 V-ups


Add 3 Reps Every Round

  • Mindset 

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca. How often do we rush to the finish line… only to rush to find the next? It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach. The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

  • After Party 

2 Rounds

20 V-Ups

40 GHD Sit-Ups (standard if no GHD)