WOD: Santa Teresa
Wednesday, September 30, 2026 | CrossFit MYO, San Jose CA
The Workout
High Hang Clean + Front Squat
5 x (1 + 2)
Score type: Load
Santa Teresa
10-8-6-4-2 Wall Walks 2-4-6-8-10 DB C&J (2 x 50/35lbs)
What Makes This Workout Effective
Two very different pieces today. The strength work is five sets of one high hang clean plus two front squats, scored for load. Starting from the high hang takes most of the pull away, so the clean has to come from a violent hip extension and fast elbows. Then Santa Teresa runs wall walks down from 10 to 2 while the dumbbell clean and jerks climb from 2 to 10. Your shoulders and legs get tested at opposite ends of the same workout, so the middle rounds are where pacing shows up.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 5 sets of 1 high hang clean + 2 front squats at the heaviest load you can finish upright, then Santa Teresa as written with 2 x 50/35 lb dumbbells. |
| Intermediate | High hang power cleans, catching above parallel. In Santa Teresa, drop the dumbbells to a weight you can cycle without stopping, and cap wall walks at 3 steps toward the wall. |
| Beginner | High hang muscle cleans with an empty barbell or light technique load. In Santa Teresa, do incline push-up walk-outs in place of the wall walks and use light dumbbells for the clean and jerk. |
FAQ
Q: How should I build across the five sets of cleans and squats?
A: Start light enough that set one feels like a warm-up, then take even jumps. Your limit may be the front squats rather than the clean. If the second squat is a grind or the bar rolls forward, that’s your top weight.
Q: How do I pace Santa Teresa when the reps go in opposite directions?
A: Don’t spend your shoulders early. The wall walks are heaviest at the start (10 reps), so move steadily, and save the push for the back half when the wall walks drop and the dumbbell clean and jerks climb to 8 and 10.
Q: I’ve never done a wall walk. Is it safe?
A: Learn it light. Start with a short walk toward the wall, keep your ribs down and your hands under your shoulders, and stop when your midline starts to sag. Your coach will give you a scaled version on day one.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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