In the world of CrossFit, there are a select few workouts that have earned the title of “Girls” workouts. These benchmark WODs are iconic because they are simple in structure but incredibly challenging. They serve as a way for athletes to measure their fitness over time and provide a tough but rewarding test of physical capabilities. One of the most famous and intense workouts in this series is Grace.
What is Grace?
Grace is one of the benchmark workouts in CrossFit, and its simplicity is deceptive. The workout consists of:
- 30 Clean and Jerks (135/95 lbs for men and women)
The goal is to complete this workout as fast as possible. With just one movement and a set rep count, it may seem like a straightforward workout, but Grace is a true test of an athlete’s power, technique, and speed.
The workout can typically be completed in under 5 minutes for many competitive athletes, making it a fast-paced, high-intensity challenge. The combination of a heavy barbell and the need for efficient technique means that Grace is as much about skill and precision as it is about strength.
Grace and the CrossFit “Girls”
In CrossFit, the “Girls” are a series of benchmark workouts that have become a cornerstone of the CrossFit community. These workouts are not just random combinations of exercises but are designed to test different aspects of fitness.
Each workout is a snapshot of an athlete’s ability to perform in different domains of fitness. Grace, with its heavy emphasis on strength and power, stands out as one of the most intense and challenging benchmark workouts in the “Girls” series.
While some of the “Girls” workouts emphasize stamina (like Cindy) or coordination (like Annie), Grace is a pure test of strength, speed, and technique. It demands that athletes combine power with precision to move the barbell efficiently and quickly through 30 clean and jerks.
Why Grace is So Effective
Grace may seem simple at first glance—just 30 clean and jerks—but this workout is far more challenging than it appears. Here’s why it’s such a great benchmark for testing your fitness:
- Power and Speed: The clean and jerk is a power movement that requires both strength and explosiveness. The clean requires you to pull the barbell from the floor and quickly bring it to your shoulders, while the jerk requires a fast overhead press that uses your legs to generate power. To complete Grace as quickly as possible, you must combine both strength and speed, as every second counts.
- Barbell Technique: Grace is a great test of your barbell technique. You need to move the barbell efficiently through the clean and jerk, which means having proper positioning, timing, and control. Efficient technique means you spend less time struggling with the bar and more time completing reps.
- Mental Toughness: The challenge of Grace is not just physical—it’s mental too. As you get into the workout, fatigue sets in quickly. Your muscles start to burn, your grip starts to fail, and it’s easy to get discouraged. Staying focused, pushing through the discomfort, and finishing strong is where the mental challenge comes in. Grace teaches you how to overcome the voice that tells you to slow down or stop.
- Scalability: While Grace is a challenging workout, it’s highly scalable. For beginners or athletes still developing their strength, lighter weights can be used, or the workout can be broken up into smaller sets. More advanced athletes can challenge themselves by aiming for a PR (personal record), or even trying to complete the workout unbroken (without resting between reps).
- Speed and Intensity: Grace is a short but intense workout. It’s a sprint rather than a marathon, meaning it tests your ability to perform under high-intensity conditions. Athletes need to work at maximum effort while keeping their technique intact.
How Grace Helps Measure Progress
One of the most valuable aspects of Grace is its ability to track progress. As a benchmark workout, completing Grace allows athletes to measure improvements in strength, technique, and speed over time. Here’s what Grace helps measure:
- Strength: Grace is a great test of your maximal strength and your ability to handle a moderately heavy barbell under fatigue. Whether you finish in 5 minutes or 10 minutes, improving your time is a sign that you’ve increased your strength and power.
- Speed and Power: As a high-speed workout, Grace is an indicator of your explosive power and ability to move a barbell quickly. Over time, as your clean and jerk technique improves and your power output increases, you’ll see your Grace time decrease.
- Endurance: While Grace is a short workout, it still challenges your muscular endurance and cardiovascular fitness. Being able to perform the clean and jerk for 30 reps at high speed without losing form is a testament to your stamina and conditioning.
- Mental Toughness: As with all CrossFit workouts, Grace tests your mental resilience. The quicker you can push through the discomfort and focus on technique, the more successful you will be.
Grace and Its Role in CrossFit
Grace is part of the “Girls” series because it challenges athletes in a way that aligns with CrossFit’s core philosophy: constantly varied, high-intensity functional movements. While it’s certainly a barbell-focused workout, it’s also a complete test of an athlete’s fitness. It requires a combination of strength, speed, coordination, and mental toughness, which is the essence of CrossFit.
Grace is also a great equalizer—while the weight may be heavy for some, it’s the same weight for everyone. This means that athletes of all levels can compare their performance and measure improvement over time. Whether you’re a beginner, intermediate, or elite athlete, Grace offers a benchmark that reflects your overall progress in CrossFit.
Why CrossFitters Love Grace
CrossFitters love Grace because it represents both a test and a goal. The fast pace, combined with the challenge of lifting a barbell, makes it an exciting and rewarding workout. The satisfaction of completing Grace in a personal best time, or even just finishing the workout with great form, is unmatched.
There’s also something empowering about Grace—it’s just you, the barbell, and 30 reps. Each rep is an opportunity to improve, to challenge yourself, and to push through the fatigue. And because Grace is a relatively quick workout, it’s easy to repeat and track progress. There’s always an opportunity to set a new personal record and see how much you’ve improved since your last attempt.
Conclusion
Grace is one of the most iconic workouts in CrossFit, and for good reason. It tests your ability to move a barbell with power and speed while maintaining flawless technique. As a benchmark workout in the “Girls” series, it is a fantastic measure of strength, endurance, and mental toughness. Whether you’re aiming for a PR or just working on improving your technique, Grace provides a challenge that will help you grow as an athlete. So, the next time Grace comes up in your gym, embrace the challenge, push yourself, and remember—every rep brings you one step closer to becoming a better, stronger CrossFitter.