Overview of Double Grace
Double Grace is a CrossFit workout that involves performing two rounds of the Grace workout. Grace is a benchmark workout that consists of 30 clean and jerks for time. Double Grace, therefore, requires performing 60 clean and jerks for time. The workout is named after Grace, which is named after a woman named Grace who was a cancer patient and a friend of CrossFit founder Greg Glassman. The workout is known for its high level of difficulty and is often used in CrossFit competitions, including the CrossFit Games.
Double Grace: Workout Description
Double Grace requires performing 60 clean and jerks for time. The weight used for the clean and jerks is typically 135 pounds for men and 95 pounds for women. The workout begins with the athlete standing behind the barbell. The athlete then lifts the barbell from the ground to the shoulders, performs a front squat, and then performs a push press or a jerk to lift the barbell overhead. This sequence is repeated 60 times as quickly as possible.
Double Grace: Workout Variations and Scaling Options
- Reducing the weight of the barbell
- Reducing the number of repetitions
- Breaking up the workout into smaller sets with rest in between
Scaling options are recommended for those who are new to CrossFit or who are not yet comfortable with the clean and jerk movement.
Double Grace: Tips and Strategies
- Pace yourself: Double Grace is a very challenging workout, and it’s important to pace yourself to avoid burning out too quickly.
- Focus on form: The clean and jerk is a complex movement that requires proper form to avoid injury. Focus on maintaining good form throughout the workout.
- Break up the sets: Double Grace can be broken up into smaller sets to make it more manageable. Consider breaking the workout into sets of 10 or 15 repetitions with rest in between.
- Use a hook grip: A hook grip can help athletes maintain their grip on the barbell throughout the workout.
Double Grace: Athlete Performance
The average time for completing Double Grace varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 15-20 minutes
- Intermediate: 10-15 minutes
- Advanced: 5-10 minutes
Double Grace: Conclusion
Double Grace is a challenging CrossFit workout that requires performing 60 clean and jerks for time. The workout is named after Grace, a benchmark workout that consists of 30 clean and jerks for time. To complete Double Grace efficiently and safely, athletes should focus on pacing themselves, maintaining good form, and breaking up the sets. Scaling options are available for those who are new to CrossFit or who are not yet comfortable with the clean and jerk movement.