Workout of the Day
May 5, 2026
DB Snatches & Push-ups is the daily WOD for May 5, 2026: a home-gym functional fitness workout with a warm-up, metcon, and cool-down.
Global daily standard: Intermediate level with Home Gym equipment, plus scaling notes for beginner and RX athletes.
“Confidence feels calm when the opening reps have already been rehearsed in your head and in your body.”
Workout Breakdown
CrossFit · Strength
Target Stimulus
Strength Under Fatigue
Estimated Work Time
~8:00
~18 min total
Time Cap
10:00 cap
The Prep
- • 2 min Jump Rope or High Knees
- • 10 each Arm Circles + PVC Pass-Through
- • 15 Air Squats
The Work
- • 50 Box Jump
- • 45 Double-Unders
- • 40 DB Snatch @ 35/25 lb
- • 35 Air Squats
- • 25 Box Step-Overs
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Accessory
- • 60 sec Child's Pose
- • 60 sec each side Pigeon Pose
- • 45 sec each side Seated Hamstring Stretch
The Coach's Edge
Free
Move with discipline when db snatch starts to fade. Clean reps hold the stimulus together.
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