Understand the programme
Complete sets of 15, 12 and 9 clean and jerks at the same load. Repetitions within each set are touch-and-go at the floor, without releasing the bar or regripping on the floor. Rest as needed between sets. These continuity rules distinguish Gwen from Grace.
Goal and scoring
Record load and whether all three sets meet the rules. This publication does not prescribe a fixed weight. Different loads or sets broken with the bar released must be labelled as a different version.
Plan pacing and equipment
Set up stations before starting and check that the working area is clear. Warm up gradually and rehearse transitions with your chosen variations. Select an effort that preserves movement control; a previous score does not dictate today’s difficulty.
Adapt the session
CrossFit’s beginner option uses 12-9-6 repetitions and removes the touch-and-go requirement so the start position can be reset. Choose a technical load with a coach. For initial practice, continuous grip must not take priority over movement control.
Compare future attempts
Keep equipment, loads, movement ranges, rest and counting rules consistent when comparing results. Record a different version on a separate line. Movement quality and consistency also provide useful feedback without testing a record each session.
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