CrossFit "Girl" Benchmark WOD
- For Time
- 30 Clean-and-Jerks (135/95 lb)
Complete 30 Clean-and-Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Push Jerks or Split Jerks are acceptable. Snatches are not allowed.
Score is the time it takes you to complete all 30 reps.
- Beginner: 6-7 minutes
- Intermediate: 4-5 minutes
- Advanced: 3-4 minutes
- Elite: <2 minutes
Elite athletes complete "Grace" in one big set of 30 reps. If that's not possible for you yet, decide before the workout starts how you'll break up the reps. For example, 6 sets of 5, a cascading/descending rep scheme like 12-8-6-4, or even 30 singles with little or no rest between each. Stick to the game plan--even when it starts to hurt.
"Grace" should feel light. You should be able to move through the reps quickly without taking long rests. This WOD should leave you breathless and sweating--like you just ran a really fast mile.
"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.
30 Clean-and-Jerks for Time (115/75 lb)
30 Clean-and-Jerks for Time (75/55 lb)
About the wod
Background: “Grace” (aka: “Amazing Grace”) is one of the original “CrossFit Girls” workouts. It was first posted as the workout of the day on the CrossFit Main Site on June 24, 2004 (040624). See also: “Double Grace,” which is a variant with double the number of reps and “Heavy Grace,” which is any version of the workout with more than the Rx weight (sometimes 185 lb, 225 lb, or even 300 lb). Replace clean-and-jerks with snatches at the same weight and you get the “Isabel” benchmark WOD.