WOD: HS Walk + Top Hat — Snatch, Burpee
Tuesday, May 12, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 4 Rounds 10 Banded Pass Through 10 Banded BTN Press 10 Plank Shoulder Taps :10sec Hollow Hold 10 Plate G2O 10 Up Downs to Plate
5min EMOM 1-3 Wall Walks 6-10 HS Shoulder Taps
Score type: Not Scored
HS Walk
15min Practice 5+ Sets 5’+ Ft
Score type: Feet
Prep
3 Rounds 2 Burpees Over DB 4 DB Snatch
1 Round 5 Burpees Over DB 6 DB Snatch
Score type: Not Scored
Top Hat
10min AMRAP 10 Burpees Over DB 10 DB Snatch (50/35lbs)
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP combines high-power DB snatches with the cardiovascular demand of burpees to drive heart rate elevation and metabolic stress. This pairing challenges explosive hip extension and shoulder stability while testing your capacity to maintain a steady pace under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | DB Snatch at 50/35 lbs; burpee with two-foot jump over the dumbbell |
| Scaled | DB Snatch at 35/25 lbs; step laterally over DB instead of jumping; aim for 5+ rounds |
| Beginner | DB Snatch at 20/15 lbs with a deadlift-to-high-pull pattern; step-over burpee; 6 reps each movement |
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: How do I keep my back safe during the DB snatch? A: Focus on driving through your legs and keeping the dumbbell close to your midline rather than swinging it out wide, ensuring the power comes from the hips.
Q: How should I scale the DB weight if 50/35lbs is too heavy? A: Choose a weight that allows you to complete the snatches unbroken during the first few rounds; if your form breaks down or you cannot maintain a rhythmic pace, drop to a lighter dumbbell.
Q: I’ve never done a Wall Walk; where do I start? A: Start by placing your feet only a few inches up the wall and walking them up halfway, focusing on keeping your core tight and shoulders active before attempting a full walk.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136