The workout
- 30 reps for time:
- Clean & jerk, 135 / 95 lb (61 / 43 kg)
| Level | Time / score |
|---|---|
| Beginner | 6–8 min |
| Intermediate | 4–6 min |
| Advanced | 2:30–4 min |
| Elite | < 2 min |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Grace come from?
Grace is one of the original Girls, the benchmark series CrossFit started publishing in 2003. She has a twin: Isabel, same format with 30 snatches. Check your box standards: power clean, squat clean, push press or split jerk are usually all fair game, as long as the bar goes from the floor to locked out overhead. Just log which style you used so your next attempt is comparable.
Strategy: singles or sets?
Most athletes go fast singles on Grace. The key is one rep every 6 to 10 seconds without standing around. The times above are indicative benchmarks.
- Drop from the top and get right back on the bar.
- For a sub-4 Grace, aim for one rep every 8 seconds.
- If Rx is more than 80% of your max, scale: it stops being Grace and becomes a strength test.
Scaled versions of Grace
The right load lets you cycle singles without long breaks. Check your max with the 1RM calculator and aim for 60 to 70% of your clean & jerk. If the jerk is your weak point, a push press is safer than a missed split jerk under fatigue.
- Scaled: 95 / 65 lb (43 / 30 kg)
- Beginner: 65 / 45 lb (30 / 20 kg), or dumbbell power clean + push press
FAQ
Log your Grace result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.