WOD: Deadlift 5x5 + I-5 — Clean, Deadlift, Muscle-Up
Friday, July 10, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 2 Rounds 20 Punters Kicks/Bow to Sensei 10 PVC Around the Worlds
2 Rounds 15 Banded Good Mornings 10 Banded X’s
2 Rounds 10 Barbell Good Mornings 15 Y-Pulls
Deadlifts 10-5-5
Score type: Not Scored
Deadlift 5x5
Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Score type: Load
Prep
3 Rounds 3 Bar Swings 3 Muscle Cleans
3 Rounds 2 Pullups 3 Hang Power Cleans
2 Rounds 1 Muscle Up 2 Hang Power Cleans
Score type: Not Scored
I-5
5 Rounds 5 Bar Muscle Ups 10 Hang Cleans (115/85lbs)
What Makes This Workout Effective
Today’s For Time workout pairs heavy posterior chain recruitment from the deadlifts with high-skill gymnastics and explosive Olympic lifting. This combination develops maximum strength while challenging your metabolic capacity and grip endurance under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Deadlifts (Heavy), Bar Muscle-Ups, Hang Cleans (115/85lbs) |
| Intermediate | Deadlifts (Moderate), Chest-to-Bar Pullups, Hang Cleans (95/65lbs) |
| Beginner | Kettlebell Deadlifts, Ring Rows, Dumbbell Hang Cleans |
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 approach the 5x5 Deadlifts before starting the For Time portion?
A: Treat the 5x5 as a strength block; use a weight that is challenging but allows you to maintain a neutral spine. Avoid going to absolute failure so you have enough grip strength and CNS capacity for the Muscle-Ups and Cleans.
Q: How do I manage my heart rate during the transition from Muscle-Ups to Hang Cleans?
A: Use the transition time to take two deep diaphragmatic breaths. Since Muscle-Ups are taxing on the shoulders and Cleans require a stable shelf, resetting your posture before touching the barbell will prevent form breakdown.
Q: I’ve never done a Muscle-Up; what should I do for that movement?
A: Don’t sweat it! We will move you to a scaling option like Ring Rows or Jumping Muscle-Ups. The goal is to maintain the “pull-and-push” stimulus of the movement while keeping you moving safely.
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