The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 30 | Clean & Jerk | 60 kg | 42.5 kg |
Women: 30 Clean & Jerk 42.5 kg
How Grace works
Grace is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Grace is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Grace time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 2:00 | up to 2:10 |
| Advanced | up to 3:00 | up to 3:20 |
| Intermediate | up to 5:00 | up to 5:30 |
| Beginner | up to 8:00 | up to 8:50 |
| Novice | over 8:00 | over 8:50 |
Tips for Grace
A short, intense workout. Break the big sets into chunks early, for example 21 as 12 and 9, instead of going to failure. Short breaks of a few breaths beat long breaks later.
How to scale Grace
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Clean & Jerk: Power Clean and Push Press; Hang Clean and Push Jerk