Okay, here is a sample CrossFit Workout of the Day (WOD) for Monday, May 19, 2025. This WOD combines a barbell cycling movement with a gymnastics movement in a descending ladder format for time.
Date: Monday, May 19, 2025
Theme: Barbell Cycling and Gymnastics Ladder
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rowing, Air Bike, or Jump Rope)
- Dynamic Stretching and Mobility:
- PVC Pipe Pass Throughs (10 reps)
- Shoulder internal/external rotations with a band (10 reps each direction per arm)
- Jumping Jacks (20 reps)
- Air Squats (10 reps)
- Ring Rows (10 reps, adjust difficulty)
Strength / Skill (15-20 minutes)
Hang Power Clean Practice
- Spend time warming up the Hang Power Clean movement. This exercise starts with the barbell hanging from the hip crease.
- Focus on the dip, drive, and quick elbow turnover to receive the bar in the front rack position (above parallel).
- Start with an empty barbell or PVC pipe.
- 5 reps (emphasize hip drive)
- 5 reps (emphasize quick turnover)
- 3 sets of 3 reps, gradually adding light weight, focusing on powerful extension and receiving the bar actively. Aim for a weight that feels light to moderate for cycling multiple reps.
Workout of the Day (WOD)
Format: For Time – Descending Ladder
The Workout: “Monday Ladder”
Complete the following for time:
- 21 Hang Power Cleans (Suggested Weight: 115 lbs for men / 75 lbs for women)
- 21 Pull-ups
- 15 Hang Power Cleans
- 15 Pull-ups
- 9 Hang Power Cleans
- 9 Pull-ups
Explanation: Start with 21 Hang Power Cleans at the suggested weight, then immediately perform 21 Pull-ups. Once the 21 Pull-ups are complete, move to 15 Hang Power Cleans, followed by 15 Pull-ups. Finish the workout with 9 Hang Power Cleans and 9 Pull-ups. Your score is the total time it takes to complete all the prescribed repetitions for each movement in the specified order.
WOD Movement Standards:
- Hang Power Clean: Start with the barbell hanging from the hip crease. Initiate the movement by slightly dipping the knees, then extend the hips and legs forcefully. Shrug the shoulders and pull the bar upwards, quickly rotating your elbows under the bar to receive it in the front rack position above parallel. Stand to full extension to complete the rep. The bar must come to a full stop at the hang position before starting the next rep (no bouncing off the floor or continuous cycling from the floor).
- Pull-up: Hang from the pull-up bar with an overhand grip. Pull yourself up until your chin clearly passes above the horizontal plane of the bar. Extend your arms fully at the bottom. Kipping or butterfly pull-ups are typically allowed unless strict pull-ups are specified.
Scaling Options for the WOD:
- Hang Power Clean:
- Reduce the weight of the barbell.
- Perform Dumbbell Hang Power Cleans.
- Reduce the number of repetitions in each round.
- Pull-up:
- Banded Pull-ups (use a resistance band to assist).
- Jumping Pull-ups (jump to get your chin over the bar, control the descent).
- Ring Rows (adjust the ring height to make it easier or harder).
- Reduce the number of repetitions in each round.
Cool-down (5-10 minutes)
- Perform static stretches focusing on:
- Lats/Shoulders (e.g., Lat stretch on a bar, overhead triceps stretch)
- Forearms and Grip (e.g., Wrist stretches)
- Hamstrings and Hips (e.g., Seated hamstring stretch, pigeon pose)
- Chest (e.g., Doorway stretch)
Score: Your score for this WOD is the total time it takes you to complete all the prescribed work. If a time cap is set by your coach and you do not finish, your score is the number of reps completed at the time cap.
Have a strong start to the week with this Monday WOD! Remember to warm up properly and focus on controlled, effective movements.