WOD: Cookie Monster — Wall ball
Friday, June 5, 2026 | CrossFit MYO, San Jose CA
The Workout
Cookie Monster
6 Rounds 15 Pushups 10 Wall Balls 5 OHS (135/95lbs)
What Makes This Workout Effective
Today’s For Time workout builds metabolic conditioning by pairing high-volume upper body and core stability movements with explosive lower-body power. The overhead squat demands significant thoracic mobility and core bracing, forcing your heart rate to spike while maintaining strict structural integrity under load.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Push-Ups from the floor; Wall Balls at 20/14lbs to 10’/9’ target; Overhead Squats at 135/95lbs. |
| Intermediate | Push-Ups from the floor; Wall Balls at 14/10lbs; Overhead Squats at 95/65lbs or Front Squats at same load. |
| Beginner | Knee Push-Ups; Wall Balls at 10/8lbs; Goblet Squats with a 25/15lb dumbbell instead of Overhead Squats. |
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 my form on Wall Balls as I fatigue?
A: Keep your chest up and drive through your heels; focus on catching the ball high to minimize the distance you have to squat and keep your breathing rhythmic.
Q: I can’t hit 135/95lbs for Overhead Squats; how should I scale?
A: Reduce the weight to a load you can move with a flat back and full depth, or swap to front squats if you lack the shoulder mobility to hold the bar overhead.
Q: I’ve never done an Overhead Squat before; what should I expect?
A: It’s a challenging move, but our coaches will help you find your balance and stability—focus on keeping your eyes forward and pushing the bar “up” toward the ceiling throughout the movement.
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