GRACE
30 Clean and Jerks for time
(135/95 lb, 61/43kg for women)
Introduction:
Among the most iconic CrossFit benchmark workouts, “Grace” stands out for its simplicity and intensity. This workout tests your strength and power through one of the fundamental Olympic lifts, making it a staple for anyone looking to challenge themselves and track their progress in CrossFit.
The Workout
The “Grace” workout consists of:
- 30 Clean and Jerks for time (135 lbs for men, 95 lbs for women)
Equipment
To complete the “Grace” workout, you’ll need the following equipment:
- Barbell
- Weight Plates (135 lbs for men, 95 lbs for women, or scaled as needed)
- Collars to secure the weight plates on the barbell
- Chalk (optional, for grip)
See our Equipment subside for more tools, tips and inspiration!
Movements:
The “Grace” workout includes one primary movement:
- Clean and Jerk
Clean and Jerk Breakdown:
- Clean: Lift the barbell from the ground to your shoulders.
- Jerk: Push the barbell overhead until your arms are fully extended.
Preparation
Proper preparation is key to performing well in “Grace” and minimizing the risk of injury. Follow this warm-up routine to get ready:
General Warm-Up (10-15 minutes)
Start with a general warm-up to elevate your heart rate and prepare your muscles:
- Light Cardio (5 minutes): Choose an activity such as rowing, jogging, or jumping rope to get your blood flowing and increase your heart rate.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on the areas that will be heavily used during the workout, such as your shoulders, hips, and legs.
- Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the shoulders, lats, and legs, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
After the general warm-up, focus on preparing the muscles and movements specific to the Clean and Jerk:
Joint Mobility
- Shoulder Mobility: Perform shoulder dislocates with a resistance band or PVC pipe for 2-3 minutes to increase shoulder flexibility.
- Hip and Ankle Mobility: Spend 2-3 minutes on hip openers and ankle stretches to ensure you can achieve a full range of motion during the lifts.
Movement Drills
- PVC Pipe Drills: Practice the clean and jerk movements with a PVC pipe or an empty barbell. Focus on form and technique:
- Hang Power Clean: 2 sets of 5 reps to reinforce the pulling and receiving position.
- Front Squat: 2 sets of 5 reps to prepare for the clean portion.
- Strict Press and Push Press: 2 sets of 5 reps each to practice the overhead portion.
- PVC Pipe Drills: Practice the clean and jerk movements with a PVC pipe or an empty barbell. Focus on form and technique:
Technique Work
- Clean and Jerk with Light Weight: Gradually increase the weight to your working load, focusing on proper technique:
- Power Clean: 2 sets of 3 reps to practice the clean pull and catch.
- Push Jerk: 2 sets of 3 reps to work on the overhead movement.
- Full Clean and Jerk: 2-3 sets of 2 reps with increasing weight to ensure you’re comfortable with the full movement at a higher intensity.
- Clean and Jerk with Light Weight: Gradually increase the weight to your working load, focusing on proper technique:
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets:
- Clean and Jerk Rehearsal: Perform 1-2 sets of 1-2 reps at your working weight or slightly lighter. This will help you get a feel for the movement and ensure your body is ready for the full workout.
Conclusion:
The “Grace” workout is a powerful test of strength, technique, and endurance, wrapped up in one of CrossFit’s most straightforward yet demanding challenges. By following a thorough warm-up routine and focusing on proper form, you can approach this workout with confidence. Remember, the key to mastering “Grace” is to maintain consistent technique throughout all 30 reps, scaling the weight as necessary to match your fitness level. Embrace the challenge, push your limits, and celebrate the progress you make each time you tackle this iconic workout. Happy training!
