CrossFit WOD: Grace

WARM-UP
1 set:
5:00 slow Run, Assault Bike, Row, Skierg

3 sets:
10 PVC Pass-throughs
10 PVC Good Mornings
10 PVC Muscle Snatch
10 PVC Shoulder Press

1 set:
10 Deadlift (empty barbell)
10 High Pull Clean
10 Muscle Clean
10 partial Front Squat
10 Push Jerk

3 sets:
5 Clean and Jerk

NOTES

• Use the first three sets to elevate the heart rate and limber up.
• The goal of 4th set is to practice moving the barbell through the pieces of the clean and jerk. Don’t rush here; focus on hitting your positions.
• Increase loading on the final 3 sets and find your workout weight.

Test
Grace
For time:
30 Clean and Jerk (95/135 lb)

Training
30 Clean and Jerk (65%)
Compare to 9/8/23

Stimulus & Goals

• Sub 8:00.
• Repeat Classic CrossFit benchmark Grace.
• Advanced athletes should push to finish sub 5:00.
• Loading should allow athletes to perform at least 7 reps unbroken.

Strategy

• Come out of the gate with a big, but manageable set; go for something that leaves a few reps in the tank.
• Consider a set of 10, take a short break, and then a set of 5. From here you may choose to perform fast singles for the remainder of the workout.
• Remember to get your hands back on the bar. One more rep is one rep closer to the finish.

Competition: 70 min

Warm Up: 20 min
See Above

Workout 1: 10 min
Grace

Workout 2: 15 min
EMOM 14:
1 Clean
NOTES

• Increase loading across as many sets as possible.
• Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
• Attempts may be power cleans or squat cleans.

Workout 3: 15 min
AMRAP 25:
30 GHD Sit-up
800-m Run

Stimulus & Goals

• 3-5 rounds.
• Finish each run 5:00 or less.
• Complete GHDs in 3 sets or less and finish 30 reps in 1:30 or less.
• Be cognizant of your recent GHD training volume and reduce range of motion and/or reps per round as needed.

Strategy

• On each set of GHD sit-ups, push to go unbroken. The goal is to get back out onto the run as quickly as possible.
• Recover on the run and then pick up the pace where possible. For example, use the first 200-m after the GHD sit-ups to recover and then begin to push the pace on the next 600-m.

Running substitutions:
1) 1,600/2,000-m C2 bike
2) 2,000/2,500-m air bike
3) 800/1,000-m row or ski
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Stretching: 10 min
1 set:
1:00 pigeon pose / side