WOD: Bert + 3min Break + Ernie — Clean, Box jump
Tuesday, June 2, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 10 Banded Good Mornings 20 Alt. Foot Plate Taps :10sec Bar Hang 20 Alt. Foot Plate Taps 10 Banded Pull Aparts 20 Alt. Foot Plate Taps 5/5 Fire Hydrants 20 Alt. Foot Plate Taps
4 Rounds 4 High Pulls 4 Muscle Cleans
Score type: Not Scored
Prep
4 Rounds :20sec Bike Cleans 9-7-5-3
4 Rounds 1-2-3-4 Toes to Bar 2 Box Jumps
Score type: Not Scored
Bert
9min AMRAP 9/7 Bike Cal 9 Cleans (135/95lbs)
Score type: Rounds + Reps
3min Break
3min Break
Score type: Not Scored
Ernie
9min AMRAP 18 Toes to Bar 18 Box Jumps (24/20”)
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP pairs high-power cleans with the cardiovascular demand of the bike and the explosive nature of box jumps. This combination challenges your anaerobic capacity and midline stability, forcing your body to maintain technical precision under significant metabolic fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Bert: 9/7 bike cal + 9 cleans (135/95). Ernie: 18 TTB + 18 box jumps (24/20”). |
| Scaled | Cleans at 95/65. Toes-to-bar → hanging knee raises. Box jumps (20/16”) or step-ups. |
| Beginner | Cleans at 75/45, focus on hip drive. Knee raises. Box step-ups (20”). Bike to 6/5 cal. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Hip hinge primer, clean technique review, box jump activation. |
| Bert | 9 min | AMRAP: bike cals + cleans. Find your pace in round 1 and hold it. |
| Break | 3 min | Intentional recovery — shake out your legs, regulate breathing before Ernie. |
| Ernie | 9 min | AMRAP: toes-to-bar + box jumps. Manage TTB sets early to avoid grip failure. |
| Cooldown | 5 min | Hip flexor stretch, lat hang, easy bike. |
FAQ
Q: How do I maintain a safe back position during the cleans as I fatigue? A: Focus on keeping your chest up and driving through your heels; if your back begins to round, reduce the weight to ensure you are utilizing your hips for power rather than your lower back.
Q: What is the best way to scale Toes to Bar if I can’t reach my toes? A: Scale to hanging knee raises or V-ups to maintain the core stimulus while ensuring you can keep a consistent pace throughout the 9-minute window.
Q: I’ve never done a Muscle Clean before; what should I focus on? A: Focus on a powerful hip extension and a fast “elbow turnover” to move the bar vertically, starting with a very light PVC pipe or empty barbell to nail the coordination.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136