WOD: Hang Clean + Chicago Dog — Clean, Double-Under, Toes-to-Bar
Monday, June 8, 2026 | CrossFit MYO, San Jose CA
The Workout
Hang Clean
10min EMOM 10 Hang Cleans
Score type: Load
Chicago Dog
For Time 25 Toes to Bar 75 Double Unders 20 Toes to Bar 75 Double Unders 15 Toes to Bar 75 Double Unders 10 Toes to Bar 75 Double Unders 5 Toes to Bar
What Makes This Workout Effective
Today’s EMOM blends explosive posterior chain power from hang cleans with high-volume midline stability and cardiovascular endurance. This combination forces the heart rate to spike during the double unders while requiring precise core control for the toes-to-bar under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Hang Cleans at working load across 10 EMOM sets; Toes to Bar unbroken or near-unbroken; Double Unders as prescribed. |
| Intermediate | Hang Cleans at a lighter build load (60–70% of 1RM); Toes to Bar in sets of 5–7; Double Unders substituted with 150 Single Unders. |
| Beginner | Hang Power Cleans with PVC or empty barbell; Hanging Knee Raises instead of Toes to Bar; 150 Single Unders or 200m Row per round. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain a consistent pace with the descending toes-to-bar reps?
A: Break the sets early; instead of going for one large set, perform small, manageable clusters (e.g., 5+5+5) to avoid premature muscle failure and keep your transition to the rope fast.
Q: What is the best way to scale double unders if I can’t do them consistently yet?
A: Replace them with 150 single unders or “penguin jumps” to keep the intensity high and the heart rate elevated without the frustration of repeated trips.
Q: I’ve never done a hang clean; where should I start?
A: Start with a light barbell or a PVC pipe to focus on the “hinge” movement, ensuring you are catching the bar with flat feet and an upright torso before adding weight.
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