WOD: Loma Prieta — Burpee
Saturday, May 2, 2026 | CrossFit MYO, San Jose CA
The Workout
Loma Prieta
Every 5min For 30min 20/16 Row Cal 10 OHS (155/105lbs) 20 Burpees Over Barbell
What Makes This Workout Effective
Six rounds of this with a hard 5-minute cap is a pacing problem disguised as a strength workout. The OHS at 155/105 demands real overhead mobility — you need a stable bottom position while your lungs are already working from the row. Twenty burpees over the barbell after heavy squats will tell you exactly where your recovery rate stands. Athletes who blow out the row end up broken on the barbell; the move is to treat the calories as a controlled effort and save something for the squats.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Perform as written (155/105lbs OHS). |
| Intermediate | Reduce OHS loading to 115/75lbs. Reduce row to 15/12 Cal. |
| Beginner | Reduce OHS to Front Squats or PVC OHS to focus on mechanics. Reduce row to 12/9 Cal and perform regular burpees. |
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