05/22/2017 Grace

CFS Ladies Stacy, Becky, Cheryl, Leeann, and Lea at Luc’s Run last Saturday.

WOD:

Last performed with Cindy on 2/27/17

Grace

30 clean and jerks for time (135/95#)

Grace is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed for women). The workout first appeared on the main site 24 June 2004.

These benchmark workouts are some of the most-well known in the world of CrossFit, which makes them perfect for comparing times.  Benchmark workouts in CrossFit serve as a way to measure your progress. Since the workouts change so often it can be difficult to compare your performances with the past. With the benchmark workouts, you have real evidence that your fitness level is improving.

GOAL TIMES FOR THE GRACE WOD

  • elite: Sub 2:00
  • advanced: 2:00-3:00
  • intermediate: 3:00-5:30
  • beginner: 5:30-8:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish between these time frames.

TIPS FOR THE GRACE WOD

  • This workout was designed to be a SPRINT. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 8:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
  • Avoid going to failure. Stop 1-2 reps short of failing.
  • Use a moderate to fast pace for the first 20 reps, then sprint through the final 10 reps.

MOVEMENT SCALING

Clean and Jerk

  • Reduce weight so you can do 15 reps efficiently unbroken.

WORKOUT SCALING

  • Apply a 8:00 time cap.
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