Grace is a classic CrossFit benchmark: 30 clean and jerks for time. The standard prescribed load is 135 lb for men and 95 lb for women. The workout is short enough that pacing, barbell cycling and choosing the right load matter more than complex strategy.
Grace workout
For time:
30 clean and jerks
Rx: 135 lb men / 95 lb women
What Grace should feel like
Grace is intended to be a fast barbell sprint rather than a grinding strength workout. Choose a load that allows repeated clean-and-jerk reps with short breaks while maintaining sound positions. CrossFit's current guidance frames Grace around roughly a 2-7 minute target domain, with scaling used to preserve speed.
How to scale Grace
A simple intermediate target is 115 lb for men and 75 lb for women. Newer athletes can reduce farther and prioritize consistent clean-and-jerk mechanics. If the prescribed load forces singles with long recovery from the opening reps, reduce the weight. If you can perform nearly the entire workout without meaningful fatigue, the load may be too light for the intended stimulus.
Grace pacing strategy
Do not spend the first 10 repetitions proving how fast you can move and the final 20 recovering from them. Strong athletes may use larger opening sets; most athletes are better served by repeatable small sets or fast singles with deliberate breathing. Keep the bar close, make transitions predictable, and avoid failed reps.
What is a good Grace time?
Sub-7 minutes is a useful broad target for preserving the benchmark's intended fast stimulus. Advanced athletes often aim well below five minutes, while elite performances can approach or break two minutes. Compare your result primarily against your own prior attempts performed with the same movement standard and load.
Grace movement and substitutions
The benchmark uses the clean and jerk. Athletes learning the lift should reduce load substantially and practice the component positions before racing the clock. If an injury or mobility restriction changes what is appropriate, use qualified coaching rather than forcing the prescribed movement.
Open the Movement Database for standards and scaling options.
Want another workout like Grace?
Grace combines a simple movement menu, moderate barbell loading and a short time domain. Use WOD Fever's generator to build another session around your equipment, time and training goal rather than repeating Grace every time you want a barbell sprint.
Related WODs
For another classic single-lift sprint, Isabel uses 30 snatches for time. Fran adds pull-ups to a fast thruster couplet. You can also browse the WOD Finder for workouts by time, equipment and goal.
Training information only. Scale load and movement selection to your current ability and stop if technique or control deteriorates.