CrossFit Myo

Your grip runs out before your lungs do on this one.

Pat O'Neil
20min EMOM
20 Double Unders
5 Toes-to-Bar

Twenty rounds, one every minute.

Double-unders into toes-to-bar, over and over.

Your forearms take the real hit here, not your cardio.

Chalk up between rounds and keep the toes-to-bar broken into small sets.

First time on toes-to-bar? Your coach will start you on knee raises and build from there.

Two free classes if you want to see how your grip holds up.

The truth about your clean shows up right around eighty percent.

Clean Pull+Clean+Push Press+Jerk: 3x @60%+
Clean Lift-Off+Clean+Jerk: 4x @80-90%
Jerks: 3x2 @80%+
Back Squats: 3x3 @85%

Two complexes build toward that number on purpose.

The lift-off complex isolates your second pull before the bar gets heavy.

This is about clean positions, not a max-effort attempt.

Scale the percentages to whatever keeps your catch clean.

Where does your clean break down first: the pull, the catch, or the recovery?

Your legs go first today, then it's your shoulders' turn.

Tony Hinchcliffe
For Time, Alternating:
50 Lunges (x3 sets)
50 Shoulder-to-OH (95/65 lbs) (x2 sets)

Three sets of fifty lunges outnumber the two sets of overhead presses.

It reads easy on paper until you're actually standing under the bar with dead legs.

Small unbroken sets overhead beat grinding out a big set that falls apart.

Coaches will shorten your lunge step or drop the bar weight if you need it.

Which one gets you first, the legs or the shoulders?

The bike isn't the workout, it's the setup for one.

Kam Patterson
30/24 Cal Bike, straight into:
21-15-9 Hang Power Sn**ch (75/55 lbs)
21-15-9 MB Sit-Ups (20/14 lbs)

By the time you rack the bar, your legs already know what today is about.

Then the reps drop fast, twenty-one down to nine, while your hips and grip pay for the bike.

Push the bike around eighty percent, not a full sprint, and you'll have something left for the sn**ches.

Every level in the room gets a version that fits, from the bike setting to the barbell.

Grab your two free classes and see what that bike does to your legs.

Your first pull either holds or it doesn't, and today finds out which.

Muscle Sn**ch + Sn**ch: 4x @55%+
Sn**ch Lift-Off + Sn**ch: 4x @80-90%
Sn**ch Balance: 3x2 @80-90%
Front Pause Squat: 4x2 @80%+ (2-sec pause)

The lift-off strips the first pull down to just the part most people rush.

Two full seconds at the bottom of every front squat means no bounce bails you out.

The moment your positions start to wobble, that's your cue to drop the weight, not push through it.

Coaches will help you find a percentage that still teaches the position.

What's the first thing that breaks down for you when a sn**ch gets heavy?

The reps keep climbing and the crossovers refuse to.

David Lucas
8min AMRAP
4-8-12-16... Push-Ups (ascending)
32 CrossOvers every round

Round one feels manageable.

Round four does not, and the crossover count hasn't moved an inch.

Break your push-ups into small sets from the very first round, not the third.

Coaches can trim the crossover count if your hips need it today.

How do you pace a ladder when the hardest part of it never changes?

Your legs don't get a vote in this one.

Hans Kim
4 Rounds, 1:1 Intervals
40/30 Cal Row
20 DB Box Step-Up (50/35 lbs)

The row spikes your heart rate before your legs even touch the box.

Every step-up after that asks for balance and drive while you're still breathing hard from the machine.

Coaches will drop the box height or the load so your positions stay honest under fatigue, not just fast.

Grab your two free classes and put your own legs on the clock.

There are no percentages on the barbell for the first four pieces today.

Both competition lifts get loaded by feel, which means you are the one deciding what heavy means this morning.

Sn**ch Barbell Prep (bar only)
6 Muscle Sn**ch + 6 Overhead Squats
5 Power Sn**ch + 5 Sn**ch Balance
4 Sn**ch

Power Sn**ch + Sn**ch, 3 Sets
Sn**ch, 4 Sets x 2 Reps
Both loaded by feel

Power Clean + Clean + Jerk, 3 Sets
Clean and Jerk, 4 Sets x 2 Reps
Also by feel

Front Squat
4 Sets x 5 Reps @ 75%+

Weight based on feeling is a skill, not a shrug.

It asks you to read your warmup honestly and load what today can actually hold, instead of chasing what last month could.

Newer to the lifts? Your coach will hand you a number so you are not guessing about load while you are still learning positions.

The front squats are the only prescribed percentage of the day, and they sit at the end on purpose.

How good are you at calling your own heavy day?

The running gets shorter every round and the barbell never does.

Three hundred fifteen pounds feels one way on round ten and something else entirely on round two.

Doom
For Time
Liners: 10-9-8-7-6-5-4-3-2-1
5 Bar Muscle-Ups (every round)
5 Deadlifts (315/255 lbs) (every round)

Fifty deadlifts at a heavy load is the real cost here.

The liners keep your heart rate high enough that your grip and low back never fully reset.

Bar muscle-ups after a sprint are a different skill than bar muscle-ups fresh.

That deadlift number is heavy on purpose and it should come down for most people.

Chest-to-bar pull-ups or jumping bar muscle-ups keep the round intact, and your coach will pick a weight you can still pull with a flat back on round two.

Drop in at CrossFit MYO. Every workout is coached and scaled for you.

You will not out-muscle a jerk you rushed the pull on.

The light complexes early are where the position gets built. The heavy doubles later only reveal whether you built it.

Clean Pull + Low Hang Clean Pull + Low Hang Clean + Push Press
3 Sets @ 60-70%

Clean Pull + Low Hang Clean + Jerk
5 Sets @ 70-80%

Jerks
3 Sets x 2 Reps @ 80%+

Back Squat
4 Sets x 5 Reps @ 75%+

The two complexes come off the floor; the jerks and back squats come out of the rack. Different starting points, same demand for a rigid torso.

Rehearsing a consistent hip height at 60 percent is what makes the 80 percent cleans feel automatic instead of new.

New to the complex? Your coach will cut it back to clean pull plus low hang clean, and leave the push press off until the pull repeats the same way twice.

Volume like this only pays off when every rep looks like the one before it.

What is the heaviest jerk you have hit this cycle?