Thursday 01.28.2021

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Warm-up Drills
I. Row 500m
II. 2-3 Rounds (pvc & barbell)
5 x High Hang Power Clean
5 x Mid to Low H.P. Clean
10 x Push-ups
10 x Hollow Rocks
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Hang Power Clean
Warm-up as needed for the following workload, reinforcing points of performance regarding body position from over the bar through the receiving position during these sets and reps.

Warm-up Sets/Reps: 3 to 5 sets of 1-2 reps each building in weight if and only if proficiency and movement quality dictate.

8 Rounds x Every :75 seconds of

Hang Power Clean 2-2-2-2 | 1-1-1-1
(climb weight as able)


  • Points of performance for today include finding a strong position over the bar once it has moved above knee level;
  • From shoulders over bar into full extension of the hips athletes will be working on engaging the core and pulling under the bar into the Power receiving position with speed and intent.
  • Cycling the bar back to the hip for the second rep, or dumping the the floor and resetting to the Hang Position are both good to go for today’s training.
  • Referencing Power Clean rep records would be a solid starting point if this is a new lift to athletes.

Post scores to comments.

Complete the following work/rest intervals as shown below for total reps/kcal per movement.

6 Rounds of (:30 work x :20 rest)
Row max Kcal
**Row 6 intervals back to back**

Rest/Transition x :50; Then…

6 Rounds of (:30 work x :20 rest)
**alternating movements each interval**

(:30 work x :20 rest) x Hang Power Clean (75/55lbs)
(:30 work x :20 rest) x Push Press (75/55lbs)
(:30 work x :20 rest) x Slamball (40,30/20,12lbs)
(:30 work x :20 rest) x Sump Deadlift High-Pull (75/55lbs)

Post scores as total reps/kcal per movement to comments.

Samy Daghir

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