WOD: Back Squat 5x5 + Kosher Dog — Deadlift, Back Squat, Pull-Up
Wednesday, June 10, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 5x5
Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Score type: Load
Kosher Dog
4 Rounds 8 Deadlifts (275/195lbs) 16 Chest to Bar Pullups 24 Alt. V-Ups
What Makes This Workout Effective
Today’s For Time couples heavy posterior chain loading with high-volume gymnastics to spike metabolic demand and muscular endurance. Combining the systemic fatigue of deadlifts with chest-to-bar pullups forces the core to stabilize under pressure, while the 5x5 back squats maximize hypertrophic growth and raw strength.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back Squat 5×5 at working load; Deadlifts at 275/195lbs; Chest to Bar Pull-Ups; Alt. V-Ups as prescribed. |
| Intermediate | Back Squat 5×5 at 75% of 1RM; Deadlifts at 185/135lbs; standard Pull-Ups instead of Chest to Bar; Alt. V-Ups as prescribed. |
| Beginner | Back Squat 5×5 with empty barbell; Deadlifts at 95/65lbs; Banded Pull-Ups or Ring Rows; Tuck-Ups instead of V-Ups. |
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 should I manage my breathing during the transition from deadlifts to pull-ups?
A: Take two deep diaphragmatic breaths after your final deadlift rep to lower your heart rate before jumping to the bar; this prevents early burnout during the high-rep gymnastics.
Q: How do I scale the deadlift weight if 275/195lbs is too heavy?
A: Choose a weight that allows you to complete the 8 reps unbroken while maintaining a neutral spine; the goal is consistent movement, not total failure.
Q: I can’t do chest-to-bar pull-ups yet; what is the best alternative?
A: Start with standard pull-ups or use a resistance band for assistance; the focus is on full shoulder extension and getting your chest high toward the bar.
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