Thursday

220728

Workout of the Day

56

Grace
30 clean and jerks for time

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 160206.


Scaling
Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
♀ 75 lb ♂ 115 lb

Beginner Option
30 clean and jerks for time
♀ 55 lb ♂ 75 lb

The Clean & Jerk

The Olympic lifts and their variations are well known for increasing power, strength, and speed. This classic movement is traditionally an excellent test of overall strength. Performed at higher reps, it becomes an extraordinary metabolic challenge, as evidenced by max heart and respiratory rates. Every major muscle and joint in the body must work in a coordinated effort to make the lift successful.

Watch The Clean & Jerk

Comments on 220728

54 Comments

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Mark Janzen
December 1st, 2022 at 7:47 pm
Commented on: 220728

Male, 6'1", 205#'s, RX-2:45. Fast singles. No breaks.

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Nate Gordon
October 19th, 2022 at 7:37 pm
Commented on: 220728

4:20

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Morgan Greene
August 24th, 2022 at 1:49 pm
Commented on: 220728

5 min as rx’d

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Jeffrey Howard
August 17th, 2022 at 1:44 am
Commented on: 220728

M/26/5'8"/165lb

CrossFit AFK


3:40 - Rx (I started with a set of 8. My goal was to start with a set of 12, but my barbell cycling is not that great. did sets of 2 or 3 mixed with fast singles. I was at half way at the 1:30 mark. Significant slowdown.)


Lesson Plan

Warm-up

3 rounds of:

10 down dog to deep lunge stretch, alternating

40 lateral line hops

20 glute bridges

20 sit-ups

Specific Warm-up

With an empty barbell

3 reps each of:

Deadlift to mid-thigh

Deadlift to jump and shrug (clean pull)

Muscle clean

Hang power clean

Power clean

Shoulder press

Push press

Tall jerk

Push jerk

Build-up

6 rounds every 2-minutes

Increase load every round as needed, building up to or above workout weight

Clean pull + power clean + 2 jerks

Workout of the day

-Set a goal to be faster than 5-minutes

Cool-down

5-minute bike or row, easy pace

5-minute foam roll, hamstrings, glutes, and TFL (Tensor fasciae latae is the muscle attached to the IT band on the side of the hip)

5-minute banded hip stretch, standing with the band at the hip pulling back, stretch hamstrings and inner leg.

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Dan Morris
August 16th, 2022 at 1:59 pm
Commented on: 220728

Scaled to 115lbs:


8:53


43 / 6’0 / 190

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Mike Scott
August 6th, 2022 at 8:00 pm
Commented on: 220728

9:15 - scaled to 20 reps of 115# power clean and jerk

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Matt Huston
August 4th, 2022 at 12:01 am
Commented on: 220728

85# @4:45


warmup 10-9-8-8 pushups, rev crunch

65# x 5, 75# x 5 c&j


used split jerks cuz fun


156 hr at end

(edited)
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Ralph Keeley
August 2nd, 2022 at 1:34 am
Commented on: 220728

M/36/6'/174#


2:47 Rx


Deo gratias

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Alexandre Beaulieu
July 31st, 2022 at 9:19 pm
Commented on: 220728

2:59 Rx

M/35/197

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James Gentile
July 31st, 2022 at 5:56 pm
Commented on: 220728

completed 7/29 a.m. RXd.


3:02.


wanted sub 3 min. can get there with a little more push in the middle.

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Coastie Nick
July 31st, 2022 at 4:19 pm
Commented on: 220728

Rx’d: 3:51 (PR)

200715: 4:28 (previous PR)

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James Lawler
July 31st, 2022 at 3:52 pm
Commented on: Workout Demo

That was insane.

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Chris Meldrum
July 30th, 2022 at 5:33 pm
Commented on: 220728

"Running from Grace"

10 Clean & Jerk, 135#

Run 800m

10 Clean & Jerk, 135#

Run 800m

10 Clean & Jerk, 135#


As rx’d, 12:41.


Unbroken clean & jerks was a win, very pleased with that.  Runs were around 9 min/mile pace; a bit slow but allowed me to come in fresher on the barbell work. And yes, you're damn right, I am totally running from Grace. Not ready for that pain cave...


49m/5'10"/180

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Jim Rix
July 30th, 2022 at 4:15 pm
Commented on: 220728

Scaled to 95# and power clean and jerks

4:50

First-ever sub-5 minute Grace; even if with a light weight, I'll take it!


220506: 5:26, 95#

211002: 7:15, 105#

200720: 7:15, 95#

200817: 8:50, 105#, squat clean and jerks

180613: 7:51, 105#, sc & j

150104: 5:27, 105#

140426: 6:19, 115#

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Dezert Sky Kiddoo
July 30th, 2022 at 3:20 pm
Commented on: 220728

03:11 rx

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Mike Munsee
July 30th, 2022 at 3:14 pm
Commented on: 220728

M 52/205/6’

3:39 as rxd. First 8 reps were touch and go, next time will try and get more.

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Hershel Praeger
July 29th, 2022 at 8:48 pm
Commented on: 220728

@115 lbs in 6:32


wow this is tough 😳

heart ❤ was popping out of chest after 12 reps.. had to do increments of 5-6 afterwards to reach 30

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Troy Bruun
July 29th, 2022 at 8:27 pm
Commented on: 220728

30 CL&J

2:49 (95lbs)

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Chris Jordan
July 29th, 2022 at 8:23 pm
Commented on: 220728

3:40 Mens Rx

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Benoît Silvestre
July 29th, 2022 at 5:53 pm
Commented on: 220728

03'39 RX Great!!!! I'm so happyyyy

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Luis Oliveira
July 29th, 2022 at 5:52 pm
Commented on: 220728

Intermediate


3:27

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Mike Andridge
July 29th, 2022 at 5:49 pm
Commented on: 220728

Scaled

30 cln and jerk w/40# db

Rt hand-2:18

Rest 1 min

Lft hand-2:19

M/52/175

At campground

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Lincoln Kerger
July 29th, 2022 at 12:24 am
Commented on: 220728

Intermediate, no hook grip, no drops

5:46


I don't have compare to data for Grace but I'm certain the last time I did it at 95# and barely finished under 5 minutes. I see this as a win going up in weight despite busting the time cap. Form felt good throughout though I am still not a fan of push jerk.

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Kevin Owen
July 28th, 2022 at 11:39 pm
Commented on: 220728

5:19 w/ 85lbs

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Kristine Goodman
July 28th, 2022 at 11:11 pm
Commented on: 220728

Beginner Plus!


65lbs, 4:50

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Shane Azizi
July 28th, 2022 at 10:59 pm
Commented on: 220728

3:46 Rx

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Mitchell Tomley
July 28th, 2022 at 7:39 pm
Commented on: 220728

2.05 RX

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Derek Eason
July 28th, 2022 at 7:34 pm
Commented on: 220728

Rx 3:28


*165lbs.

*No Hook Grip.



Inspired by the WOD Demo to hit it a bit heavier and not use Hook Grip!


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Damien Leroux
July 28th, 2022 at 7:32 pm
Commented on: 220728

Rx : 3’04 (32 rep 3’17)


https://youtu.be/ujfhYvSvJ9g

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Richard Combee
July 28th, 2022 at 6:56 pm
Commented on: 220728

30 Clean & Jerks for time

75#

2:45

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Michael Arko
July 28th, 2022 at 6:49 pm
Commented on: 220728

95lbs

4:19

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Antonio Alves
July 28th, 2022 at 6:11 pm
Commented on: 220728

Modified:

--

3 RTF of 30 DB clean and jerks @ 2x 12,5 kg DB

5-minute rest between rounds


1: 3'51''

2: 3'36''

3: 3'58''


Last time (211002) was a single round of 30 reps at same weight: 4' 57''

--

10 km easy run in the early morning.

Peace.

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Jonathan Elmore
July 28th, 2022 at 6:06 pm
Commented on: 220728

#115 4:55

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Robin Frei
July 28th, 2022 at 5:23 pm
Commented on: 220728

1st doing male weight, 8:42

Thought about quitting halfway but my ego pushed me to finish

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Austin Langwell
July 28th, 2022 at 5:22 pm
Commented on: 220728

30 Clean and jerks for time:

♂ 135 LB @ 01:38

Age: 27

Weight: 240lb

Height: 6'2

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John Clarke
July 28th, 2022 at 5:09 pm
Commented on: 220728

3:55 - 105lbs

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Brian Coon
July 28th, 2022 at 4:43 pm
Commented on: 220728

3:24 rx (pr!)

Someday when I grow up, I hope to complete Grace sub-3:00. Gotta keep grinding!

M/53/175/5'11"

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Steve Day
July 28th, 2022 at 4:12 pm
Commented on: 220728

Scaled to dumbbell grace w/ 50lb dumbbells


3:48

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Kobe Breazeale
July 28th, 2022 at 3:59 pm
Commented on: 220728

30 clean and jerks for time


4:25

95lb. 10-10-2-2-2-2-2

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Steve Day
July 28th, 2022 at 3:34 pm
Commented on: 220728

Jim, I'm not sure why they used the 160206 as the compare to but we've done Grace since then. I remember a Heavy Grace as well as a pick Grace or Isabel not too far back.

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Christian Simpson
July 28th, 2022 at 2:39 pm
Commented on: 220728

12/28/19: Rx...11:47

7/15/20: Rx...6:25

10/2/21 : Rx...6:24

Today: Rx...5:47

(edited)
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Erik Rogne
July 28th, 2022 at 1:59 pm
Commented on: Workout Demo

3:20 135#

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Robert Gentile
July 28th, 2022 at 1:58 pm
Commented on: Workout Demo

That was amazing!!! WOW!!!! I agree that it was impressive!

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Emilio Estevez
July 28th, 2022 at 1:53 pm
Commented on: 220728

3:12 at prescribed weight of 135 lb

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Jade Teasdale
July 28th, 2022 at 12:54 pm
Commented on: Workout Demo

Impressive! Can’t believe you could strict press that as you fatigued. 🤣

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Rebekah Moir
July 28th, 2022 at 12:38 pm
Commented on: 220728

30lbs 2:50:42

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Sam K
July 28th, 2022 at 11:55 am
Commented on: 220728

30 DB Clean & Jerk with 50lb DBs. Hotel gym, limited options. At 7000' elevation, 5:50am.

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Bert Trabing
July 28th, 2022 at 10:57 am
Commented on: 220728

Age-33

Weight-174

Height- 5’-8”

RX- Yes


3:40

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Amedeo Alessio Cerea
July 28th, 2022 at 7:41 am
Commented on: 220728

Intermediate

4:30

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Park Hyunwook
July 28th, 2022 at 7:37 am
Commented on: 220728

m/49/86

105#

4:35

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Joshua Brown
July 28th, 2022 at 5:27 am
Commented on: 220728

9:39

115lbs 10-10-5-5

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Jim Rix
July 28th, 2022 at 3:44 am
Commented on: 220728

Can’t believe It’s been 6 years since Grace was last programmed.


Chris, no commentary on PC vs. SC? A constant debate in days past.

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Chris Sinagoga
July 28th, 2022 at 2:13 am
Commented on: 220728

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A test of power output over a short period. Also originally designed as a big middle finger to exercise science people and coaches who said Olympic lifts should never be done at high reps (as if 30 is high reps anyway). Moving a large load, long distance, quickly, jumping, upright torso, core to extremity also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 clean and jerks (light weight)

Run 200 meters


CONSISTENCY SCALE

For time:

30 cleans (squat)

30 push/split jerks


INTENSITY SCALE

Use as close to rx'd weight as possible, but break up into sets of 10, 6, 5, or 3. And give yourself a set time to rest in between sets.


MY STUFF

2:05, 105 lbs. Been a real box-checker lately.


GENERAL FEAR LEVEL: 8

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Charles Meyers
July 28th, 2022 at 12:10 am
Commented on: 220728

Intermediate Option

30 clean and jerks for time

♂ 115 lb

3:31

(edited)
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