CrossFit Grace Workout Explained and Scaled for All Skill Levels

CrossFit Grace is one of the classic "girl" benchmark workouts that tests your strength, speed and power. The workout consists of 30 cleans and shakes for the time, using a moderately heavy weight. The clean, jerky move is a complex Olympic lift that involves lifting a barbell from the floor to the shoulder and then from the shoulder to the top.

Grace is an exercise that challenges your entire body, especially your legs, abs, and upper body. It also requires good technique, coordination and explosiveness. Elegance can be done by anyone, from beginners to elite athletes, as long as you scale the weight and movement to your skill level.

In this article, we'll explain what Grace is, how to apply it, what are some common mistakes to avoid, and how to scale for different fitness and experience levels.

What is grace?

Grace is a CrossFit workout of the day (WOD) that was first posted on the CrossFit website on June 24, 2004. It is one of the original "girl" workouts that are named after women, following the tradition of naming storms after females.

The workout is simple: complete 30 clean-and-jerks for time. The prescribed weight for men is 135 pounds (61 kg), and for women is 95 pounds (43 kg). However, you can adjust the weight according to your ability and goals.

The clean-and-jerk is a two-part lift that involves two movements: the clean and the jerk. The clean is when you lift the barbell from the floor to your shoulders in one fluid motion. The jerk is when you push the barbell from your shoulders to overhead, using your legs and arms.

There are different variations of the clean and the jerk, such as power clean, squat clean, push jerk and split jerk. For Grace, you can use any variation that you are comfortable with, as long as you follow these standards:

- The barbell must touch the ground at the beginning of each rep.

- You must stand up fully with the barbell on your shoulders before performing the jerk.

- You must lock out your arms and stabilize the barbell overhead at the end of each rep.

- You must show control of the barbell before dropping it or lowering it back to your shoulders.

How to Perform Grace

To perform Grace, you will need a barbell and bumper plates. Set up your barbell with the appropriate weight for your level. Make sure you have enough space around you to safely lift and drop the barbell.

Start with the barbell on the floor in front of you. Stand with your feet about hip-width apart and grip the barbell with your hands slightly wider than shoulder-width apart. Keep your arms straight and your back flat.

To perform a power clean, pull the barbell off the floor by extending your hips and knees. As the barbell passes your knees, shrug your shoulders and pull yourself under the barbell. Catch the barbell on your shoulders with your elbows pointing forward. Stand up fully with the barbell on your shoulders.

To perform a push jerk, dip slightly by bending your knees and hips. Then drive up explosively by extending your legs and hips. As you do so, press the barbell overhead with your arms. Lock out your elbows and stabilize the barbell over your head. Bring your feet back together under your hips.

That's one rep. Drop or lower the barbell back to your shoulders or to the floor. Repeat for 30 reps as fast as you can.

How to Score Grace

Grace is scored by time, which means you complete the workout as fast as possible. Your time stops when you finish your 30th rep and show control of the barbell overhead.

You can use a stopwatch or a timer app to track your time. You can also record yourself doing Grace and submit it online for validation or comparison with other athletes.

What is a Good Time for Grace?

A good time for Grace depends on your level of fitness and experience. Here are some general guidelines for different levels:

- Beginner: 6-7 minutes

- Intermediate: 4-5 minutes

- Advanced: 3-4 minutes

- Elite: less than 2 minutes

Elbette bunlar sadece ortalama değerlerdir ve kesin standartlar değildir. Tekniğiniz, stratejiniz, ekipmanınız ve ortamınız gibi faktörlere bağlı olarak zamanınız değişebilir.

Grace için şimdiye kadar kaydedilen en hızlı zaman, onu tamamlayan Mat Fraser'a ait.

Kaynak: Bing ile konuşma, 19.04.2023

(1) "Zarafet" Antrenmanı, CrossFit "Kız" Kıyaslaması WOD | vallahi. https://wodwell.com/wod/grace/.

(2) Grace Crossfit "Kız" WoD - Çok İyi Uyum. https://www.verywellfit.com/the-grace-crossfit-girl-wod-4768100.

(3) CrossFit | Ağır Grace Egzersiz Demosu. https://www.crossfit.com/essentials/heavy-grace-demo.

(4) Grace WOD | Egzersiz Stratejisi ve İpuçları | WodBase. https://www.wodbase.com/wods/grace/.