WOD
“Mustang”
3 Rounds for time:
50 Lunges
7 Strict chest-to-bar pull ups
10 Hang squat clean and jerk (moderate)
-Courtesy of CrossFit.com
STIMULUS
Duration: Moderate (9-14 Minutes)
Volume: High (201 reps)
Load: Moderate
White Board Chat:
Our effort today is a play on the CrossFit mainsite workout on July 12, 2020. Just like the Ford Mustang, this workout has some classic, grit, and sexy, all mixed into one. Our 50 lunges should be something that we can perform continuously without stopping throughout the workout and take us under 2 minutes to complete. For our chest to bar pull ups, if we are going for the written reps, this is something that we should have the capacity to complete unbroken if asked, but don’t necessarily have to do in the workout. They should be taking us under :45 consistently to complete. Our loading for the 10 hang squat clean and jerk should be moderate, relative to our ability. It should be a load that we could perform unbroken if asked, with only minimal mechanical deviation and no safety deviations, but don’t have to for the workout. In the workout, we should be able to complete these in 2-3 quick sets and consistently take us under 1 minute to finish. In the workout, we can either perform a separate clean, and then a jerk, or we can perform a thruster jerk where we use our momentum out of the bottom, and then jump and land with the bar over our head.
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
50 Lunges
7 Hand-release push ups
10 Air squat + squat thrust to target
VOLUME
3 Rounds for time:
30 Lunges
7 Ring rows
5 Hang squat clean and jerks (light)
MOVEMENTS
- Lunge
- If performing 50 lunges will take us over 2 minutes, perform 30 reps
- If we have an injury or limitation that prevents us from lunging, perform banded or PVC pipe good mornings
- Strict chest to bar pull ups
- If we have strict chin-over bar pull ups, but are still working towards our strict chest to bar pull ups, perform regular chin over bar pull ups for today and choose a rep scheme that allows us to consistently finish them in under :45
- If we are working towards our strict pull up, perform either banded pull ups or ring rows with palms facing the ground (to mimic the same grip we would have on the bar). Make these challenging. It should be something that we have to break quick on each round
- If we have an injury or limitation that prevents us from performing any of the above, perform a single-arm bent over row
- Hang squat clean and jerk
- Scale the load to allow us to perform our reps in 2-3 quick sets in under 1 minute
- If we have an injury or limitation that prevents us from using one of our arms, perform single arm hang squat clean and jerks with a dumbbell or kettlebell
- If we have an injury or limitation that prevents us from going overhead, perform 10 hang squat cleans
- If we have an injury or limitation that prevents us from squatting, perform 10 push jerks