WOD: Hang Clean + Grand Canyon — Clean, Deadlift, Box Jump
Monday, June 29, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min EMOM - Alt.
- Down Dog to Seal
- Banded Side Steps
- Banded Good Mornings
- Step Ups — 3 Rounds 3 Hang Muscle Clean 3 Hang Power Clean — 6min EOMOM 5 Hang Cleans
Score type: Not Scored
Hang Clean
10min EMOM 10 Hang Cleans
Score type: Load
Prep
3 Rounds 8-4-2 Deadlifts 2-3-4 Box Jumps
Score type: Not Scored
Grand Canyon
1-2-3-4-5-6-7-8-9-10 Deadlifts (185/125lbs) Box Jumps (24/20”)
What Makes This Workout Effective
Today’s EMOM structure emphasizes explosive power and posterior chain endurance through high-volume Hang Cleans and Deadlifts. By layering the intensity from low-rep muscle cleans into high-rep deadlifts, we maximize motor unit recruitment and metabolic conditioning for improved athletic capacity.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Hang Cleans, Deadlifts (185/125lbs), Box Jumps (24/20”) |
| Intermediate | Hang Cleans (lighten load), Deadlifts (155/105lbs), Box Jumps (20”) |
| Beginner | Dumbbell Cleans, Kettlebell Deadlifts, Step Ups |
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 should I pace the 10-minute EMOM of 10 Hang Cleans?
A: Focus on consistent singles or small sets of 3-3-4 to maintain a strong spine and avoid “muscling” the bar as fatigue sets in during the later minutes.
Q: How do I handle the transition between the Deadlifts and Box Jumps in the final rounds?
A: Keep your box close to your barbell to minimize travel time, and use the Box Jumps as a momentary “active recovery” to reset your breathing before the next set of pulls.
Q: I’ve never done a Hang Clean before; what is the main thing I should focus on?
A: Focus on the “jump”—drive your hips explosively upward and shrug your shoulders before catching the bar; it’s about the power from your legs, not pulling with your arms.
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