WOD: Cannon
Thursday, May 14, 2026 | CrossFit MYO, San Jose CA
The Workout
Cannon
25 Box Overs (24/20”) 25 HSPU 25 C&J (155/105lbs) 25 HSPU 25 Box Overs (24/20”)
What Makes This Workout Effective
Today’s For Time workout uses a “sandwich” structure to drive metabolic fatigue while testing shoulder endurance and explosive power. Alternating between high-volume gymnastics and heavy Clean & Jerks forces the cardiovascular system to recover under load, improving your anaerobic threshold and functional strength.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Perform as written: 24/20” box, kipping or strict HSPU, 155/105lbs C&J. |
| Intermediate | 20/16” box step-overs; box HSPU or pike push-ups; 95/65lbs C&J. |
| Beginner | Step-overs on a low box; push-ups; power clean + press at 55/35lbs. |
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 can I maintain efficiency on the HSPU as my shoulders fatigue? A: Focus on a tight midline and a precise kick-back to create a vertical line, ensuring you utilize the rebound off the wall to save energy for the second set of 25.
Q: How should I scale the Clean & Jerk weight if 155/105lbs is too heavy for 25 reps? A: Scale the weight to a load where you can perform 5-8 reps unbroken when fresh; the goal is to maintain a steady pace without compromising your lumbar spine.
Q: I’ve never done a Box Over; is there a safer way to start? A: Absolutely! Start with Box Step-Overs to get comfortable with the height and movement pattern before transitioning to the jump, focusing on a steady rhythm.
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