The Grace Workout
Rx’d
30 clean and jerks for time
♀ 95 lb
♂ 135 lb
Intermediate
30 clean and jerks for time
♀ 75 lb
♂ 115 lb
Beginner
30 clean and jerks for time
♀ 55 lb
♂ 75 lb
What Is the Grace Workout?
Grace is considered to be one of the original staple CrossFit benchmark workouts. It was first programmed on CrossFit.com on June 24, 2004. It entails performing 30 clean and jerks for time with what is considered to be a moderately heavy load. The power clean and jerk variation is the intended variation of the clean and jerk to be performed.
Currently, the fastest times for this workout are under 2 minutes, and high-level athletes will pace it similarly to running 800 meters as fast as possible. Striving for successful completion in under 7 minutes is typically a great goal to achieve, regardless of performing the workout as prescribed or scaling it. Although this workout contains a single weightlifting movement, it will still challenge endurance and stamina at moderate loads while also aiding with strength, power, and speed development. The complexity of the workout will also develop neurological attributes of fitness like coordination, accuracy, agility, and balance.
The volume of reps and loading in this workout keeps the intensity high as the reps are very achievable without needing an abundance of rest time.
About the Grace Workout
Grace is a task-priority workout. This means that the amount of work the athlete completes is fixed, and athletes complete the workout as quickly as possible while maintaining sound movement mechanics and full range of motion.
With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster or in a similar timeframe but with more challenging scales.
This workout can be scaled to meet the current capacity of any athlete.
FAQs
Grace is a workout that is simple to understand, but is known for packing a potent dose of intensity when the correct loads are utilized. The nature of the power clean and jerk involves moving a load throughout a large range of motion that taxes the body in a unique manner in a short amount of time. The loading encourages a relatively fast pace and very few breaks between reps. The workout also demands that athletes focus on technique with a complex movement while in a state of fatigue.
This workout is easily scaled by reducing the load of the barbell. In addition, athletes can reduce the reps and even modify the equipment if needed.
The best strategy for this workout depends on an individual’s capacity. For those with a high degree of strength and work capacity, treat this workout like you would a hard 400-meter or 800-meter run effort. This typically entails starting with a fast pace and performing touch-and-go reps, knowing you might slow down slightly near the end and transition to singles with short rest between reps. Faster athletes may finish in under 2 minutes.
The load is intended to be moderate and allow for at least the first 5 reps to be completed without taking a break, although this rule is not set in stone. Athletes can scale the load to achieve a stimulus that allows for successful completion in approximately 7 minutes or less.
There are many options for those who struggle with this skill-intensive movement. The loading, reps, and/or equipment can be altered to meet the athlete’s capacity level.
The following intermediate and beginner workouts are recommendations. Do not hesitate to deviate from these options to customize the workout and replicate the intended stimulus.
Intermediate Variation
30 clean and jerks for time
♀ 75 lb | ♂ 115 lb
Beginner Variation
30 clean and jerks for time, focusing on form and lighter weights
♀ 55 lb | ♂ 75 lb
The average time for this workout is in the 4- to 7-minute range. To preserve the stimulus, it should not exceed 7-8 minutes. Those with a high physical and psychological capacity can complete the workout in under 2 minutes.
- Beginner: Sub-7-8 minutes, scaled
- Intermediate: Sub-7 minutes, scaled
- Rx’d: 5-7 minutes
- Elite: Under 2 minutes
Before starting this workout, complete a general warm-up that includes traditional aerobic activity, exercises to warm up the shoulders, trunk, and lower body for the hinging demands of the clean and jerk. Keep this section under approximately 15 minutes in duration. For example:
2 rounds at a moderate pace of:
1 minute of jumping rope
15 banded good mornings
15 light kettlebell swings
10 lunges + a PVC pass through
30-second bar hang
The specific warm-up can focus on refining the power clean and jerk mechanics. For example:
Step 1- 5 jump-and-lands, with hands at sides
Step 2- 5 jump, punch, and lands (no implement push jerk)
Step 3- 5 push jerks, empty bar
Step 4- 5 hang muscle cleans
Step 5- 5 reps of 1 hang power clean + 1 push jerk
Step 6- 5-10 reps of 1 power clean + 1 push jerk
Step 5- 3-5 kipping pull-ups
Build-up
Perform 3-5 warm-up sets that may entail the following:
Set 1- 3 power clean and jerks, light weight
Set 2- 3 power clean and jerks, below intended workout weight
Set 3- 3 power clean and jerks, at or below intended workout weight
Set 4- 3 power clean and jerks, at or slightly above intended workout weight.
*Optional: Perform a 5th build-up set.
The technical aspects of the movement need to be prioritized to maximize efficiency and to reduce fatigue early in the workout. However, the primary considerations are to ensure a sound set-up position and stable trunk through the duration of the movement, that the athlete utilizes the hips and legs before the arms on both the clean and the jerk for proper timing, that the athlete fully extends the hips on the clean and the jerk, and that full range of motion is achieved.
Proper management and pacing of this workout will be valuable if this is a movement or load that challenges the athlete. Consider breaking out the reps into small sets or even singles with a well-managed short rest period if muscular failure is a concern.
How to Train for Grace
There does not need to be a specialized training plan for Grace, as consistency with CrossFit workouts, consistent exposure to Olympic weightlifting, and sound lifestyle habits will lead to improvements in this workout. However, if you notice a significant weakness in the technique of the movement, it can be targeted with additional training in your warm-ups and cool-downs. For example, perform 5-10 minutes of Olympic lifting skill work before or after your main workout of the day.