WOD: Highland Ranch — Deadlift
Monday, April 27, 2026 | CrossFit MYO, San Jose CA
The Workout
Highland Ranch
Buy In: 1mi Run Then: 4 Rounds 16 DB Deadlift (50/35lbs) 16 DB OH Lunge (50/35lbs) 16 HSPU
What Makes This Workout Effective
The mile buy-in isn’t filler — it loads the aerobic system before you ever touch a dumbbell, so the triplet hits differently than it would cold. Sixty-four reps each of deadlifts, OH lunges, and HSPU is a serious shoulder tax. Most athletes underestimate the overhead lunge because it comes right before the handstand pushups, and by round three that combination exposes whatever shoulder endurance you’ve been avoiding. Pace the first two rounds so you can stay moving in the back half.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Perform as written (50/35lbs, strict or kipping HSPU). |
| Intermediate | Reduce DB weight to 35/20lbs. Scale HSPU to Pike Push-ups or heavy DB Push Presses. |
| Beginner | Run 800m. Use light kettlebells for deadlifts and bodyweight walking lunges. Substitute HSPU with DB strict press or push-ups. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: I can’t perform one of the movements. Can I still do the workout? A: Absolutely! Our coaches provide scalable options for every single movement to match your current fitness level safely.
Q: How heavy should I go today? A: Choose a load that allows you to maintain unbroken sets early on, but challenges you in the later rounds without breaking form.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — our coaches modify movements to match your fitness level.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136