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Grace CrossFit Workout (plus scaling)

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CrossFit benchmark workouts such as the Grace CrossFit workout are a great way to test your athletic endurance and strength.

Want to give Grace a shot and see where you stand?

Whether you’re a CrossFit newbie or an avid CrossFitter, it’s always nice to test where you’re at physically.

If you’re n0t ready to tackle the WOD as a timed event it’s still a great workout that you can try in order to build up strength and endurance for the timed aspect.

Tips for Practicing Grace

  1. Start with a weight you know you can handle for 30 reps
  2. Try the workout first without timing yourself and see how you feel
  3. Once you’re comfortable, add in the time aspect and see how you perform
  4. Record you’re time in a training log to keep track of your progress

Woman getting ready to lift a barbell

Grace CrossFit Workout Explanation

Grace is apart of the benchmark WODs created to test your athletic strength and endurance.

Compared to the other benchmarks, Grace is a relatively fast workout. But, you can also take your time moving through it.

For Time:
Perform 30 Clean and Jerks (135 pounds for me and 95 pounds for women)

Scaling Options for Grace

Intermediate — 30 Clean and Jerks (115/75 lb)

Beginner — 30 Clean and Jerks (75/55 lb)

What are good times or a good score for the Grace CrossFit Workout?

Grace is scored based on how long it takes you to complete the workout.

  • Beginner – 6 to 7 minutes
  • Intermediate – 4 to 5 minutes
  • Advanced – 3 to 4 minutes
  • Elite – anything under 2

Try This After Grace

Acid Bath CrossFit Workout 

This workout requires a ski erg, row machine and a bike erg. It’s pretty tough but it’s an awesome workout.

The 16.1 CrossFit Workout

This is a workout from the 2016 CrossFit Open and is tough. It will push you past your limits and be a great workout to practice over and over while building your strength.

Best Warm Up For the Grace CrossFit Workout?

Below is the standard warmup you would do in class before the benchmark WOD:

Crossfit Standard Warm-up:

  • Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
  • Overhead Squat with a broomstick.
  • Sit-up.
  • Back-extension.
  • Pull-up.
  • Dip.

If you don’t want to use this warmup then at least make sure you’re warming up all the muscles you will using in the workout. The warm up should take you about 5 to 10 minutes to complete.

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