crossfit, front squats, hang power clean, power clean, rounds, squats, toes to bar, wod, workouts -

Friday 2.7.20

Warm-up Prep (10-15 Minutes)

4 Rounds

15 Abmat Situps

10 Kettlebell Goblet Squats

50 Single Under's

10 Pushups 


Pre-WOD Mobility

1 Min. T-Spine Stretch

1 Min. PVC Pipe Front Rack Stretch each arm

1 Min. Quad Roll each leg

1 Min. Banded Lat stretch each side


Post WOD Mobility

1 Min. Pigeon Pose each leg

1 Min.  Quad Roll each leg

1 Min.  Lower Back Roll

1 Min. Forearm Stretch on Floor each arm


Strength - Back Squat/Front Squat Complex

EMOM 2 8x6 75% of 1 Rep Max

4 Back Squats, 2 Front Squats Each Round 


WOD (Workout of the Day) 

"Toes to the Nose"

3 Rounds

21 Toes to Bar

15 Hang Power Cleans 115 Men/ 85 Women

9 Front Squats 115 Men/ 85 Women

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal is to finish this WOD in 10-15 Minutes
  • This WOD will be a grinder, so finding your pace after your first round is key, keep moving and come out of the gate at 90% max
  • Toes to Bar should be completed in 1-3 sets depending on your skill level
  • This will be grip centric, so break up the HPC into 3 sets, stopping on 14 for a brief rest before finishing up your last clean and going straight into the front squats
  • Front Squats should be done unbroken
  • Score is Time completed after 3 rounds

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight, banded or jumping pull-ups, 10 Cal Row

Post WOD Cool Down

500m Row

30 Calorie Assault Bike