Tuesday September 5th
23.09.05
“GRACE”
INTENDED STIMULUS
Sub 8:00.
Repeat from August 4, 2023. Encourage athletes to track their progress
Classic CrossFit benchmark Grace.
Advanced athletes should push to finish sub 5:00.
Loading should allow athletes to perform at least 7 reps unbroken.
RX
For time:
30 clean and jerks (135/ 95lb)
LEVEL 2
For time:
30 clean and jerks (115/75 lb)
LEVEL 1
For time:
30 clean and jerks (55/75 lb)
SKILL WORK
Post-workout:
On a 10:00 clock:
Build to a heavy power clean and push jerk
STRETCHING
1:00 couch stretch/side
1:00 pigeon pose/side
WHITE BOARD BRIEF
Target Time | Sub 8:00.
Today’s workout is a repeat of a classic CrossFit benchmark Grace that we saw last month.
Try to complete this one in 8:00 or less; select a light-to-moderate load, allowing you to cycle 7 touch-and-go reps in the warm-up and maintain “fast” singles in the workout.
This workout will be more metabolic than you want it to be; expect to be out of breath and your grip to become fatigued.
Set your strategy ahead of time. Will you go for a big unbroken set in the beginning and then see what happens? Will you perform singles from the start? The warm-up is an opportunity to practice different strategies and figure out what might work best for you.
