#WORKOUToftheWEEK 6.29.2018

When people keep telling you that you can’t do a thing, you kind of like to try it.
— Margaret Chase Smith

THE WORKOUT

5 Rounds For Time:
8 Squat Cleans (155/105)
200M Run

(12 Minute Max)


 CrossFit Hierarchy in Washington, DC

CrossFit Hierarchy in Washington, DC

This workout was submitted by Meghan Carton of CrossFit Hierarchy in Washington DC. Their address and social links will be posted below. 

Recap: Huge fan of this couplet here above. 5 rounds for time (RFT - if ya didn't know) doesn't seem like a lot, but with these heavy squat cleans and 200 meter runs this will add up quick. Trust me. These short 10-12 minute workouts are designed to make you question just how tough two movements can be when combined together and that's what makes this such a captivating workout. 

Quads dead? Try running a little bit on them. Oh, you can't? Do some more squat cleans. Still can't? Welcome to the thunderdome! Suck it up, cupcake!

Scaling options: Drop the weight on the squat cleans to something you feel like you can do 40 of. Either do 115/75 or 95/65. It is up to you and dependent on how you are feeling that day. Or, limit the rounds. Again, this is meant to be a burner for 12-minutes. 

Anyways, classic CrossFit class and great programming here from CrossFit Hierarchy. Always making us question just how hard something truly is right after we thought we've mastered it. Like....running. 

For a demo on the squat clean, see here. 

Great submission by Meghan C. of CF Hierarchy. Be cool like her and sign-up for our Spain trip in 2019. 

And if you're ever in the D.C. area, drop-in to CF Hierarchy or call them direct at: 202-560-5006 or email them at: info@crossfithierarchy.com

Follow them on Instagram @crossfithierarchy and like them on Facebook here. 


Submit a future #WORKOUToftheWEEK at: staff@voyedgerx.com and we will give your box a shout out on the blog! 

Thanks for reading!