WOD

Tue, Jan 13

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Coach B

We have a CrossFit Benchmark for you today, it's one of The Girls named Grace! Grace consists of 30 clean & jerks and should be a sprint.

The magic of this workout doesn’t come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don’t want to. 🏋🏼‍♀️

CrossFit 20260113

GRACE

Gymnastics Class 2026 013

🎉Resolution reset 2026 🎉

CrossFit 20260113

(No Results Tracked)
WARM-UP:
200m walk
1 set:
5:00 slow run, bike, row

3 sets:
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left

WOD MOVEMENT REVIEW & WARM-UP: Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
– Build to loads above the intended workout weight for the day

BENCHMARK WOD 'GRACE':
Rx:
STIMULUS 2:00-7:00
30 Clean and Jerks

Rx 135/95
Rx2 95/65
Rx3 75/55

STIMULUS NOTES:
2:00-7:00
Advanced athletes should push to finish sub-3:00
3-5 unbroken reps at a time

STRETCHING:
1:00 foam roll upper back
1:00 foam roll calf/side