WOD: Push Press 5-5-3-3-3-1-1-1-1 + Winchester Mystery House — CrossOver, OH Lunge
Friday, May 22, 2026 | CrossFit MYO, San Jose CA
The Workout
Push Press 5-5-3-3-3-1-1-1-1
Push 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
Winchester Mystery House
20-40-60-80-100 CrossOvers 4-8-12-16-20 OH Lunge (135/95lbs)
What Makes This Workout Effective
The Push Press ladder builds to a 1-rep max — a strength test that rewards patience and technique over raw aggression. Winchester Mystery House then uses ascending rep counts to create a cumulative burn: CrossOvers spike the heart rate while OH Lunges demand that your core hold position under a loaded bar overhead. By the time you hit 80-100 CrossOvers, your lunges are a serious stability test.
Scaling Options
| Level | Push Press | Winchester Mystery House |
|---|---|---|
| Rx | Build to 1RM | CrossOvers 20-40-60-80-100 + OH Lunge 135/95 lb |
| Scaled | Build to heavy single (lower load) | CrossOvers 15-30-45-60-75 + OH Lunge 95/65 lb |
| Beginner | Build to heavy 3 (technique focus) | Lateral Step-Overs + OH Lunge with empty bar or KB |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Shoulder prep, hip mobility, barbell warm-up complex |
| Strength | 20 min | Push Press ladder — work up to 1-rep max |
| WOD | 20 min | Winchester Mystery House — ascending CrossOvers + OH Lunges |
| Cooldown | 5 min | Shoulder and hip flexor recovery |
FAQ
Q: How do I maintain a safe overhead position during the lunges?
A: Stack the bar directly over your ears — arms fully extended, ribs down, glutes squeezed. If the bar drifts forward, bail it safely rather than grinding through with a forward lean.
Q: How should I scale the OH Lunge weight if 135/95 lb is too heavy?
A: Drop to a load you can hold locked out for 4-6 consecutive reps without the bar wandering. Stability over load — a lighter bar with a solid position builds more than a heavy bar with a broken one.
Q: What exactly is a CrossOver and how do I do it?
A: A CrossOver is a lateral jump where you cross one foot in front of the other and alternate sides — think agility ladder footwork. Land softly, stay rhythmic, and keep your chest up. If you can’t coordinate the crossing pattern, substitute standard lateral line hops.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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