CrossFit Myo

Cookie Monster is on the board. Six rounds for time.

6 Rounds:
15 Push-Ups
10 Wall Balls
5 OHS (135/95 lbs)

The overhead squat is the anchor movement, but you earn your way there each round.

Fifteen push-ups and ten wall balls accumulate shoulder fatigue before you get under a loaded barbell overhead.

By round 3, your overhead stability will be the limiting factor, not your legs.

Athletes who stay tight through the wall balls and reset before the OHS will hold their positioning. Those who rush will find the bar forward.

Scale the OHS load to where you can hold a full overhead position without losing the bar.

75/55 is a solid intermediate target. Front squats are a valid substitute if OHS mechanics aren't there yet. Coaches will set your scaling in the warmup.

After five rounds of OHS with pre-fatigued shoulders, which breaks first — position or load?

Pause clean and jerk today, then front squats to finish.

2 Pause Power Clean + 2 Pause Split Jerk: 5 sets @70-80%
(3-second hold in receiving position on both lifts)

Front Squat: 3×5 @70-80%

The pause in the receiving position is the diagnostic.

Three seconds in the catch of the clean tells you whether your front rack is actually holding the bar or just resting on your fingertips.

Same idea in the split jerk. If you can hold it for three seconds without wobble, you own the catch.

If you're rushing out of the bottom, there's instability you haven't addressed yet.

Scale the percentages to where the pause is clean. Coaches will help you find that threshold in the warmup.

What does the 3-second hold reveal about your receiving position — and what are you going to do about it?

Two workouts today, both with a built-in quality gate.

Pullup: 15min AMRAP
5 Unbroken per round (UB only; broken sets don't count)

Elmo:
30 Unbroken Double Unders
30-25-20-15-10-5 AbMat Sit-Ups

The pullup AMRAP is a capacity test with a skill requirement attached. Unbroken sets of 5 reward athletes who stay tight and controlled, not just athletes who can kip hard.

If your grip goes early, ring rows at the same rep scheme are a valid scale.

Elmo is a descending ladder off a double-under gate. Nail the 30 unbroken, then work the sit-ups from 30 down to 5.

The volume is front-loaded, which means you're doing the hard work fresh.

Scale double unders to single unders (2:1 ratio) or 30 attempts if you're still building the skill. Coaches will set your target.

Sit-ups on the AbMat should have a full range — touch behind your head at the bottom, touch your feet at the top.

First 2 classes are free. Come find out how many unbroken sets you've actually got.

Pause work on the sn**ch today. Two movements, both with holds built in.

Pause Power Sn**ch: 2×3 @60-65%, 2×2 @65-70%, 3×1 @70-75%
(2-second pause at the knee on each rep)

3 Sn**ch Push Press + 2 Pause OHS: 4 sets @70-75%
(3-second hold at the bottom of the OHS)

Pause work is slower. It's also where real positional strength is built.

By stopping at the knee, you can't rely on momentum to carry the bar through the sticking point. You have to own that position.

The 3-second hold at the bottom of the overhead squat removes the bounce. You'll find out exactly where your shoulder stability and ankle mobility actually stand.

Lower the percentage if the pause quality breaks down. Coaches will help you find the right opening weight in the warmup.

This is the kind of session that doesn't feel impressive but pays off in every heavy lift afterward.

What does the 2-second hold expose for you — your position at the knee, or what happens after it?

Two parts today: Sumo Deadlift 5x5 for load, then Oscar the Grouch.

Sumo Deadlift: 5x5 (build across sets)

Oscar the Grouch:
12 BOB / 24 DB Hang Sn**ch (50/35)
12 BOB / 24 DB Front Rack Lunges
12 BOB / 24 DB Push Press / 12 BOB / 24 DB Deadlifts

The strength work sets the stage. Build to a heavy 5 in the sumo deadlift without grinding. The hip hinge carries directly into the hang sn**ches and deadlifts in Oscar.

Oscar is a chipper. There's no coming back to movements — you move through them in order.

Burpees over bar between each station mean you hit the floor and get back up 48 times total. Pace them.

DB at 50/35 is the Rx load across all four dumbbell movements. Scale down if you can't hold form on the lunges or push press. 35/25 is a solid intermediate target.

Coaches will help you find your sumo stance and your opening DB weight in the warmup.

Oscar has 48 burpees total. How do you pace them when you know they're coming back four times?

Two 9-minute AMRAPs today with a structured 3-minute break between them.

Bert: 9min AMRAP
9/7 Bike Calories
9 Cleans (135/95 lbs)

3min Break

Ernie: 9min AMRAP
18 Toes-to-Bar
18 Box Jumps (24/20")

Bert is a power test. Heavy bike calories into barbell cleans demands that you pace the bike just enough to still move well under the bar. Sprint the bike and the cleans get ugly.

Ernie shifts to hip flexion and explosive hip extension. Toes-to-bar into box jumps is a natural combo: same hip crease, same core demand, different direction of travel.

Scale cleans to a load where you can hold sets of 3 or more. Scale toes-to-bar to hanging knee raises if you're building the capacity. Coaches will dial you in.

First 2 classes are free. Come see what a real Tuesday looks like.

Ten minutes of thrusters on the EMOM, then Big Bird to close it out.

Thrusters: 10min EMOM
10 reps per minute
Score: Heaviest load held across all 10 sets

Big Bird: 3 Rounds
500m Row
Accumulated Plank

The EMOM gives you a full minute between sets. Use every second of it.

Pick a weight you can hold across all 10 sets. Not the weight that turns into a grind by minute 3.

The thruster is a front squat into an overhead press. Most people lose power by pressing too early. Drive your legs first, let the bar float, then lock out overhead.

Scale the load to where you can hit depth and keep your elbows up in the front rack. Coaches will help you find that weight in the warm-up.

Big Bird is straightforward: row and plank. Keep your plank active, not just held. Tight glutes and a neutral spine.

What's your EMOM strategy — commit to a weight on minute 1 and hold it, or build as you go?