CrossFit WOD, May 28, 2021

December 12, 2022
CrossFit WOD, May 28, 2021



UP [3-15:00]
Clean Warm-Up
2 Rounds
1:00 Cardio Choice
5 High Box Step Ups (you can start lower and go higher in second round)
5 High Box Step Ups
10 Barbell Upright Rows
10 Barbell Front Squats
Barbell PREP
5 Hang Muscle Clean
5 Hang Clean High Pulls
5 Hang Power Clean
5 Power Clean



Power Clean + Hang Clean + Squat Clean (Build to a tough complex in15 mins)

** All 3 reps should be unbroken/TnG reps
** Hang Clean can be power or squat

segmented CL DL + hang power clean + front squat (1.1.1 x 6-8 sets; rest 1-2:00)

You can build if mechanics are SOLID

Specific Prep

10 Scap Pull Ups
5 Kip Swings
5 Kip with Leg Raises
5 Knees to elbows
5 Toes to bar



Champ (Time)

For Time: [TIME CAP 10:00]
15 Toe to Bar
1 Squat Clean + 4 Front Squats (75% of Squat Clean 1RM)
15 Toe to Bar
2 Squat Cleans + 3 Front Squats
15 Toe to Bar
3 Squat Cleans + 2 Front Squats
15 Toe to Bar
4 Squat Cleans + 1 Front Squats

• Time Domain: 7:00-10:00
• Weight is heavy today, but not so heavy you could fail reps. The best way to look at this workout is to use 75-80% of your heaviest lift in weightlifting section. (or 75% of 1RM squat clean)
• The squat cleans will most likely be all singles, but the last rep will need to include your Front squats for each round.

Champ (BUILD) (Time)

For Time: [10 Min TIME CAP]
4 rounds of
15 Abmat sit ups
5 Hang Power Cleans (95/65)
10 Front Squats (95/65)

Cool Down/Stretch

Mobility [50-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)

Accessory Work

Metcon (Time)

3-4 Rounds for Quality
10/10 Single Leg Barbell Hip Thrust
:30sec Weighted Wall Sit
:15sec Supine Hold on GHD *weighted if possible

Metcon (Calories)

Assault Bike Sprints (extra credit)
Every 2:00 for 20:00
12/10 Cal Assault Bike

*if you choose to do this, try to really hit the next 6 weeks with this build. It will be huge for your capacity.

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