WOD: Shoulder Press 5-5-3-3-3-1-1-1-1 + Scottish Terrier — Toes to Bar, KB Lunge
Friday, May 15, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 10min EMOM
- Plank
- Bar Hang
- Hollow Hold
- Arch Hold
- Wall Sit — Strict Press 10-10-5
Score type: Not Scored
Shoulder Press 5-5-3-3-3-1-1-1-1
Shoulder Press for load: #1: 5 reps #2: 5 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 1 rep #7: 1 rep #8: 1 rep #9: 1 rep
Score type: Load
Prep
3 Sets 3 Bar Swings 4 Lunges
3 Sets 3 Toes to Bar 4 KB Goblet Lunges
Score type: Not Scored
Scottish Terrier
80 Toes to Bar —Every Break 16 KB Goblet Lunges (24/16kg)—
What Makes This Workout Effective
Today’s For Time focuses on high-volume midline stability and vertical pushing power. The combination of an isometric EMOM and descending shoulder press reps builds structural integrity in the core while driving maximum strength and neural adaptation in the upper body.
Scaling Options
| Level | Shoulder Press | Toes to Bar | KB Goblet Lunges |
|---|---|---|---|
| Rx | Max load per set | 80 reps | 24/16 kg |
| Scaled | Reduce 20–30% each set | Hanging knee raises | 16/12 kg |
| Beginner | Empty bar / PVC, focus on lockout | Lying leg raises | Bodyweight lunges |
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 maintain a safe position during the 80 Toes to Bar?
A: Focus on a tight hollow body position and pull the bar down toward your hips rather than swinging your legs to avoid excessive strain on the lower back.
Q: How should I scale the Shoulder Press if I can’t hit the 1-rep max targets?
A: Focus on the “ascending” nature of the sets; if you hit failure at 3 reps, keep the weight the same for the singles to prioritize strict form over total load.
Q: I’ve never done a Hollow Hold or Arch Hold; where do I start?
A: Start by pressing your lower back firmly into the floor for the hollow hold and squeezing your glutes and shoulders for the arch hold; scale by bending your knees if you feel your back arching.
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