Wednesday July 29, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

5/way halos

High knees (down & back)

10/side bent over row

Butt kicks (down & back)

10/side RDL

High toe touch (down)

Low toe touch (back)

5 goblet squats

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 front squats

Skill/Strength

Hang Squat Clean

Work up to a heavy single, or use light weight and practice technique. 

If you are new to lifting, practice hang power cleans (+ front squat if desired)

WOD

CrossFit Games Event 10:  Run Hang Squat Clean (BHCF version)

4 rounds:

3 laps

10 hang power cleans

F:  3 rounds; light barbell or 12-15 KB swings

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  hang squat cleans (add weight if possible with good form)