Benchmark Girl: Grace
For time: 30 clean and jerksStart Grace with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 135 lb (61 kg) barbell
Women: 95 lb (43 kg) barbell
Scaled
Men: CrossFit.com Intermediate: 115 lb (52 kg)
Women: CrossFit.com Intermediate: 75 lb (34 kg)
Movements
- Clean and Jerk
Movement standards
Power clean and jerk is the intended variation. Full lockout overhead with feet together.
Equipment
- Barbell
- Plates
Coaching notes by goal
Bulking: Olympic Lifting Power
Before: 5 sets × 2 Clean and Jerk building to 80% 1RM.
Pacing: Quick singles with perfect positions.
After: 3 sets × 8 Push Press.
Nutrition: Surplus (+350 kcal).
Maintaining: Barbell Sprint
Before: Barbell complex warm-up.
Pacing: Steady singles on a clock (e.g. one rep every 8-10 seconds).
After: Wrist and shoulder mobility.
Nutrition: Maintenance calories.
Cutting: Power Output Preservation
Before: 5 min row.
Pacing: Even-paced singles; reset fully each rep.
After: 12 min Zone 2.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/grace; CrossFit Journal, 2004 ("The New Girls")