WOD: Red Dead Redemption
Wednesday, August 26, 2026 | CrossFit MYO, San Jose CA
The Workout
Thruster 5x5
Thruster for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Score type: Load
Red Dead Redemption
9min AMRAP 3-6-9..(+3) Hang Cleans (135/95lbs) Push Press (135/95lbs) Front Squats (135/95lbs)
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP chains three front-rack-dependent movements — hang cleans, push press, and front squats — forcing your midline and shoulders to stabilize under accumulating fatigue while your legs drive every rep. The ascending ladder (3-6-9…) taxes your ability to cycle a moderate barbell efficiently, training lactate clearance and positional endurance in the clean turnover, dip-drive timing, and front-rack hold simultaneously.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Hang Cleans (135/95 lb), Push Press (135/95 lb), Front Squats (135/95 lb) — as prescribed |
| Intermediate | Hang Cleans (115/80 lb), Push Press (115/80 lb), Front Squats (115/80 lb) — lighter load to maintain unbroken sets through round 9 |
| Beginner | Hang Power Cleans (dumbbells 35/25 lb), Dumbbell Push Press (35/25 lb), Goblet Squats (one 35/25 lb dumbbell) — single-arm or goblet variations to simplify coordination and reduce spinal load |
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 break up the hang cleans as the reps climb past 9 per round?
A: Plan to break 9 into 5-4 or 3-3-3 with minimal rest; once you hit 12+, switch to quick singles with a controlled reset — don’t let the hook grip fail force you into sloppy turnover.
Q: The push press and front squat share the same front rack — how do I manage shoulder fatigue?
A: Exhale sharply at lockout on every push press to unload the rack momentarily; on front squats, drive elbows up aggressively out of the hole to shift load onto the shelf, not the wrists.
Q: I’ve never done a hang clean — what’s the most important thing to focus on?
A: Think “jump and punch” — violent hip extension then fast elbows through to the rack; the bar should float weightless for a split second before you meet it.
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