The best part of a good workout can be feeling completely drained afterward. You know that you have nailed a workout when the thought of performing even one more repetition makes you cry.
The Grace CrossFit is the perfect workout for you if you want to smash a tough workout in the shortest amount of time.
The Grace is a benchmark CrossFit exercise that involves only doing one movement thirty times. This movement is also the most difficult.
As you perform the CrossFit Grace workout, you will notice the fatigue build up in your muscles and brain.
This article will tell you everything you need to learn about the Grace CrossFit workout so that you can get it right at your next session.

What is Grace?
Grace is the benchmark workout for CrossFit Girl. Grace is one of the most popular CrossFit workouts. It’s just 30 cleans & jerks with 135 lbs. for men and 95 pounds. For women.
Grace might sound like a simple workout and even not worth it, as the exercise is so short. Grace is not an easy workout unless you’re an elite athlete.
Grace WOD Tips
- Master the clean and Jerk. Speed will be improved by good technique.
- Do not fail. As needed, break up reps.
- Do not be afraid to reduce your weight. Concentrate on technique and speed, and gradually increase the weight.
Grace Strategy
You can do a full or power clean.
You can be any jerk.
It is important to know yourself before you perform this WOD.
Consider breaking up the 30 reps into smaller sets if you cannot go without stopping (only professionals do this). Proposals:
- Six sets of five
- Or 5 of 6,
- Ascending ladder, with longer first runs and decreasing repetitions for each set.
Most people start by doing a long set and then do what they can. It’s possible to end up with the worst Grace times if you don’t plan ahead.
How fast should I be able to complete Grace?
For a beginner, any workout in the range of 6-8 minutes is fine. CrossFitters who are “intermediate” should aim for a time between 4 and 5 minutes. Professional times are under 2 minutes, and anything faster is considered advanced.
Do you need specific equipment for Grace?
Grace is an extremely minimalist exercise. You only need a barbell, a timer, and your towel or water bottle if you don’t count them as equipment. ).
How to scale Grace for Intermediates
You’ll be ready to tackle the Grace benchmark once you’ve mastered barbell clean and Jerk. You’ll soon be able to perform the barbell benchmark.
Barbells can be used as empty barbells
Practice Grace on an empty barbell before you slide the bumper plate. This will allow you to identify any issues in your form that could cause problems with heavier loads.
You’re not just reducing the load by performing Grace with an empty weight. By doing Grace with an empty barbell, you are not only reducing the weight but also ensuring that the exercise is done correctly. You waste less energy when you are more efficient in your movements. This translates to heavier (and faster) lifts.
Scale the Weight
The most common way to scale WODs is to make them more accessible. Here, the lower Rx is 95 pounds. While you might be a CrossFitter of intermediate level, 30 reps can be a lot to handle. 95 pounds could be too much for you.
No matter what your circumstances are, you shouldn’t feel ashamed to lower the weight. Start with a more conservative weight than you think is necessary.

How to scale the Grace CrossFit workout for each fitness level
It is easy to believe that the Grace WOD only requires one exercise. This is not always the case with this workout.
People new to CrossFit, or those who have not done it before, may find it difficult to perform this movement.
This workout is difficult for even experienced Cross-fitters due to the effort required to complete the reps as quickly as possible and the fatigue you will experience both mentally and physically.
You can scale the workout according to your fitness level and general ability. This allows you to give it a go and gradually work your way up to doing the entire workout at the prescribed weight and reps.
If you are not fit or able to perform the exercise, you can reduce the weight and/or the number of reps.
The purpose of this workout is to activate your glutes and hamstrings. It also targets the shoulders, back, and quadriceps. This workout should also be felt on a cardio level, which means that your heart should pound and your lungs should burn!
Even if you reduce the intensity of this exercise, you can still reap its benefits.
You should select a weight and the number of reps, which allows you to rest minimally. You will only be able to fire up your intended muscle groups but not test your endurance.
How long does it take to do the Grace CrossFit workout?
The time it takes for each individual to complete a Grace WOD depends on their fitness and skill level.
Here are some estimates on how long a workout could take for someone who uses standard weights and completes the required number of reps.
For beginners, the time it takes to complete this workout is likely to be over 5 minutes. It could even take 10. The length of the rests and how many are required will determine how long it takes to complete this workout.
The workout for intermediate athletes should last between 3 and 5 minutes, with some rest.
An advanced athlete should complete this workout within 3 minutes. Reps should not be broken, as that will help to achieve the short finish time.
How do you get a good time for GRACE?
You have to adapt your strategy depending on whether you are aiming for a 2-minute, 4-minute, or 6-minute Grace.
No matter how fast or slow you want to go, there will always be some similarities.
The first 10 reps will be easy. If you are tired after the 10th rep, then you have either started too fast or used too much weight.
The second 10 reps are painful. The second 10 reps hurt.
Step-by-Step instructions
Grace is an easy WOD. The Clean and Jerk, an Olympic lift, is highly technical and requires strength, speed, and focus.
Equipment and Setup
You will need a barbell, bumper plates, and a weighted vest to do the Grace exercise. The prescribed weight for men is 135 pounds. You’ll need to use two 45-pound plates with a 45-pound weight barbell.
The prescribed weight for women is 95 pounds. You’ll need to use two 25-pound plates on a 45-pound barbell. In CrossFit, however, the majority of female athletes use barbells that are 35 pounds, so you will need 30 pounds per side.
How to perform the clean and Jerk
1. Setup:
Your feet should be about hip-width apart, with your toes slightly turned out. As with a deadlift, your shoulders should be hovering over the barbell and your hips higher than your knees. When setting up, keep the barbell lightly in contact with your shins.
2. First pull:
The barbell breaks first contact with the ground and passes the knee. It’s a deadlift, but you aren’t standing all the way. It would help if you kept your spine in a neutral position (not too flexed or extended).
3. Second pull:
The portion of the clean in which the barbell passes over your knees and reaches your hips. This portion of the clean must be explosive to give the bar momentum for your next step. During the second push, fully extend your hips (a coach might tell you to squeeze your glutes).
4. Third pull:
After the second pull, you should use your shoulders and arms to raise the bar as much as possible. This is called a high pull. Then, lower the bar. The third pull is when most athletes shift their feet to a squat position so that they can catch the bar if necessary.
5. The receiving or catch position:
After a third pull, grab the barbell at the front rack. Your elbows must point forward, and your triceps parallel to the floor. Keep your chest high and your eyes forward.
6. The dip:
You’ve now completed the clean, and you are ready to move on to the Jerk. The dip is the downward loading movement where a lifter descends in a quarter-squat. (Dip depths can vary). Keep your torso up, your elbows raised, and the majority of the weight on your heels. The speed of the dip should be steady and smooth: This allows for a stretching reflex.
7. The drive:
After you dip, use your legs and explode upward to achieve the drive. The upper body is not as important as you might think. A good drive will lift your weight off your shoulders with no movement of the upper body. You use your upper body to complete the drive and add any extra power required to lift the bar fully overhead.
8. Overhead receiving position:
In Grace, you can do a push jerk or a split jerk. The only difference is the foot placement (in a split-jerk, your feet are in a lunge-like stance). The overhead receiving position is the same regardless of which variation you choose. It consists of locked-out elbows above. Before you lower the bar, you must lock out your elbows overhead.

What can you do to improve your time?
No matter your fitness level, the objective is the same: perform as many clean and jerks in a short time as possible. Performing this routine in just two minutes will be completely different than performing it in only six minutes. You will need to adapt your strategy based on the time you have set.
- Before you start, make sure that the barbell has been set up. Set up the barbell, and then relax your muscles for a few moments.
- Stretch and allow your muscles to relax before starting the exercise. It is not a true test of endurance but rather a test of speed.
- If you’re a beginner, don’t expect to complete all 30 repetitions in one go. Break the repetitions up into smaller sets and take scheduled breaks.
Conclusion:
CrossFit grace is a type of CrossFit that involves a certain number of clean-and-jerks using a barbell. This requires not only raw strength but also efficient technique and cardio endurance. This is an exercise that will push you to your limits both mentally and physically.