Workout Description

Why This Workout Is Hard

Grace is a classic benchmark requiring 30 clean & jerks at 135/95# for time. While the weight is manageable for most CrossFitters on individual reps, the challenge lies in maintaining technique and power output across 30 consecutive reps without programmed rest. The barbell cycling demands under fatigue, combined with the cardiovascular stress of continuous work, creates significant difficulty. Most athletes will need multiple breaks, making this a true test of strength-endurance.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Clean & jerk is fundamentally explosive, requiring maximum power output from floor to overhead on every repetition.
• Stamina (8/10): High rep count of a complex movement will severely test muscular endurance across multiple muscle groups simultaneously.
• Endurance (7/10): Thirty consecutive clean & jerks at moderate weight creates significant cardiovascular demand with minimal rest between reps.
• Flexibility (7/10): Clean & jerk demands excellent shoulder, hip, and ankle mobility for proper receiving positions and overhead stability.
• Strength (6/10): 135/95# represents moderate loading that requires significant strength while allowing for higher rep ranges.
• Speed (6/10): For time format encourages quick transitions and cycling, though technical complexity may limit maximum speed.

Movements

• Jerk
• Clean

Modality Profile

Both Clean and Jerk are Olympic weightlifting movements using external load (barbell), making this 100% Weightlifting modality