Workout Description
4 rounds for time of:
660-meter run
10 hang squat cleans
Women: 155-lb short barbell
Men: 225-lb short barbell
Why This Workout Is Hard
For the average CrossFit athlete, Run Hang Squat Clean is Hard because Hang Squat Clean at up to 225 lb and Run meet a roughly 20:07 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Many average athletes will need to scale at least one limiter.
Benchmark Times for Run Hang Squat Clean
- Elite: <12:22
- Advanced: 13:41-15:48
- Intermediate: 18:01-20:07
- Beginner: >32:42
Training Focus
This workout develops the following fitness attributes:
- Endurance (6/10): Run Hang Squat Clean scores 0.6 for endurance because its 20:07 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Strength (6/10): External loading and force demands score 0.6 for strength. The prescription reaches about 225 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Stamina (4/10): The repeated work around Hang Squat Clean at up to 225 lb and Run scores 0.4 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Power (4/10): Hang Squat Clean drive a 0.4 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Speed (4/10): The 20:07 scoring window and 2 movements score 0.4 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
- Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Scaling Options
Reduce Hang Squat Clean to a load that permits crisp small sets without failed reps. Reduce monostructural distance or calories to roughly 70-80%.
Scaling Explanation
Choose options that keep the athlete working in the long, sustained domain without prolonged failure. Preserve the primary challenge of Hang Squat Clean at up to 225 lb and Run, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Run Hang Squat Clean is intended as a long, sustained test centered on Hang Squat Clean at up to 225 lb and Run. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.
Coach Insight
Start at a pace you can repeat through the middle of the workout, and break Hang Squat Clean at up to 225 lb and Run before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
L5 is anchored near 20:07 for an average Rx athlete, allowing realistic set breaks and transitions around Hang Squat Clean at up to 225 lb and Run. L10 targets 12:04 with deliberate pacing, near-unbroken skill work, and minimal transition loss.
Modality Profile
Counting each unique movement once, M includes Run; W includes Hang Squat Clean. That produces G 0%, M 50%, and W 50%.
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