WOD: Back Squat 5x2 + Star Spangled Banner — Toes to Bar
Wednesday, May 27, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 5x2
Back Squat for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps
Score type: Load
Star Spangled Banner
10min AMRAP 2 Wall Walks 6 Toes to Bar 12 Lunges
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s strength piece builds posterior chain and leg drive with heavy doubles — five sets gives enough volume to find a strong working load without accumulating too much fatigue for the metcon. Star Spangled Banner then hits shoulder stability, hip flexor strength, and lower-body endurance in tight rotation, rewarding athletes who can maintain consistent pacing across all three movements.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back Squat 5×2 build to a heavy double; Wall Walks 2, Toes to Bar 6, Lunges 12 |
| Scaled | Back Squat (70–75% of 1RM); Partial Wall Walks (feet halfway up wall), Hanging Knee Raises 6, Lunges 12 |
| Beginner | Goblet Squat 5×5 (light load); Box Pike shoulder press, AbMat sit-ups 6, Lunges 12 — keep the triplet moving |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | General movement prep, hip openers, thoracic rotation |
| Strength | 20 min | Back Squat 5×2 — build across sets, rest 2–3 min between heavy doubles |
| WOD | 10 min | Star Spangled Banner AMRAP — log total rounds + reps |
| Cooldown | 10 min | Hip flexor stretch, hamstring and shoulder recovery |
FAQ
Q: How do I maintain a safe spine position during the heavy back squat sets? A: Keep your core braced by inhaling and creating intra-abdominal pressure before you descend, ensuring your chest stays up and your heels remain glued to the floor.
Q: What is the best way to scale wall walks if I lack shoulder mobility? A: Perform partial wall walks by only going halfway up the wall, or place your hands on a box/bench to reduce the vertical incline.
Q: How do I keep Toes to Bar from destroying my grip mid-AMRAP? A: Break early — sets of 2–3 from the start keep your grip fresher than going to failure and then hanging there. Kip smoothly and let the bar do the work on the way down.
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