WOD: Hayes Mansion — Pushups & Box Jumps
Monday, May 18, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Hayes Mansion pairs unbroken pushing volume with explosive leg power — no barbell required. The descending box jump scheme is the key design choice: you start at 10 jumps in round 1 and taper by one rep each round, which preserves landing mechanics and intent as the pushups accumulate. By the end you have 100 pushups and 55 box jumps under real fatigue. Output without load.
The Workout
Hayes Mansion
10 Rounds:
- 10 Pushups (chest to deck)
- Box Jumps (24/20”): descending from 10 to 1 — one fewer rep each round
Rep breakdown: Round 1: 10 pushups + 10 box jumps Round 2: 10 pushups + 9 box jumps Round 3: 10 pushups + 8 box jumps …continuing to… Round 10: 10 pushups + 1 box jump
Score: Total time
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 10 min | General movement prep: arm circles, hip openers, jumping jack progressions |
| Skill Work | 10 min | Pushup mechanics (hollow body position, chest to deck), box jump landing drills (soft knees, hips back), step-up practice |
| WOD | ~20 min | Hayes Mansion — 10 rounds as written above |
| Cooldown | 10 min | Chest and shoulder stretching, hip flexor stretch, wrist mobility |
Total class time: approximately 60 minutes.
Scaling Options
| Level | Pushups | Box Jumps |
|---|---|---|
| Rx | 10 reps/round, chest to deck | 24” (M) / 20” (F), descending 10–1 |
| Scaled | Hand-release pushups or knee pushups | 20” / 16”, same descending scheme |
| Beginner | 5–7 pushups from knees | Step-ups to an 18–20” box, reduce to 7 rounds |
Talk to a coach before the workout if you’re unsure of box height or have wrist issues. Coaches will help you find a pushup variation that keeps every rep honest.
Coaching Cues
Pushups: Set your hollow body before you descend — ribs down, glutes tight. Chest makes contact with the floor. No worming or snaking. If your hips sag, drop to knees.
Box jumps: Land soft, hips loaded, knees tracking over toes. Step down on round 8 or later if your hips start dumping forward on landing — protect the mechanics first, chase the rep count second.
Pacing: The descending box jump count is built-in rest. Use the transition between movements to reset your breathing. Don’t rush the box jump landing to save time — a reset step-down is faster than a rolled ankle.
FAQs
Q: Why do the box jump reps decrease instead of staying the same?
A: The descending scheme keeps landing quality honest as fatigue builds. At round 7 or 8, when your pushups have been stacking up and your legs are burning, doing 10 box jumps would cost you your mechanics. Reducing to 4 or 3 jumps means you can still land well and rebound explosively — which is the whole point of a box jump.
Q: Can I do step-ups instead of box jumps?
A: Yes. Step-ups are the standard beginner and injury-management scale. Use the same descending rep scheme. Focus on a full hip extension at the top of each step.
Q: How do I keep my pushups unbroken for all 10 rounds?
A: Manage your tempo. A controlled 2-count descent beats a fast rep that breaks form. If you’re failing by round 4 or 5, drop to knee pushups or hand-release pushups now — don’t grind through broken reps for 10 rounds. Coaches will help you find the right scale before the workout starts.
Q: What’s the time cap?
A: No formal cap — most athletes finish Hayes Mansion in 18–25 minutes. Your coach will give guidance on pace targets based on the class.
Q: Is this workout appropriate if I’m newer to CrossFit?
A: Yes. Both movements scale cleanly. Newer athletes do step-ups and knee pushups, reduce to 7 rounds if needed. The descending scheme actually makes it more approachable — you’re doing fewer reps as you get more tired.
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