Post your workout choice, time, and load to comments.
Compare to 200715.
Scaling:
Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Intermediate Option:
30 clean and jerks for time
OR
30 snatches for time
♀ 75 lb ♂ 115 lb
Beginner Option:
30 clean and jerks for time
OR
30 snatches for time
Pick a load that is heavier than the last time you performed Grace.
Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.
Post time and load to comments.
Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.
Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.
Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.
Scaling
Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Intermediate Option
30 clean and jerks for time
♀ 75 lb ♂ 115 lb
Beginner Option
30 clean and jerks for time
♀ 55 lb ♂ 75 lb
Scaling:
Isabel is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.
If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes.
Post time and sled substitution to comments.
Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.
Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks
♀ 16-kg KBs ♂ 24-kg KBs
Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks