You might look at Grace and think, ”That’s it?”. Yes, that’s it. But like other benchmark WODs, do not be fooled by the simplicity. While the workout itself might look simple, the Clean and Jerk is one of the most complex and challenging movements you’ll learn.
The Workout
30 Clean and Jerks (135/95 lb)
This benchmark WOD is 30 clean and jerks for time. The prescribed weight for men is 135 pounds; for women, it’s 95 pounds. Your score for Grace is the time it takes you to complete all 30 reps.
The History
Grace is another one of CrossFit’s original benchmark WODs named after a girl. This particular WOD measures both strength and power with a single, full-body movement. It first appeared on the CrossFit main site in June 2004. Each October, many CrossFit boxes organize breast cancer awareness events and fundraisers around Grace.
Strategy and Scaling
- Grace is all about speed and technique. The goal is to complete all 30 reps as fast as possible. But the trick is to do so while maintaining consistent form so that you’re able to move through the workout safely and efficiently.
- If the prescribed weight is too heavy, then scale down. Choose a weight that you can lift a total of 30 times with proper form. If you’re still learning the clean and jerk, focus on good mechanics and use a lighter load.
- Break the 30 reps into manageable sets that make sense for your current fitness level, and avoid going to failure. Some athletes will be able to finish Grace as a single set; others will break it up into sets of five, six, or ten reps.
- Decide how you’re going to break up the reps before you start, and then stick to your pacing and rep scheme. Even when you start to get uncomfortable.
To learn more about Rhapsody Fitness in Charleston and our range of programs, get in touch with Team Rhapsody today.
