WOD: Waikiki Beach + Ka'anapali Beach — Deadlift, Pull-Up, Box Jump
Thursday, June 25, 2026 | CrossFit MYO, San Jose CA
The Workout
Waikiki Beach
15min AMRAP 30 Bike Cal 30 Toes to Bar
Score type: Reps
Ka’anapali Beach
15min AMRAP 5 Deadlifts (225/155lbs) 5 Box Jumps (30/24”) 5 Strict Pullups
Score type: Reps
What Makes This Workout Effective
Today’s AMRAP pairs high-intensity cardiovascular output with demanding midline stability and posterior chain strength. By alternating between explosive movements like box jumps and static strength like strict pull-ups, you improve your metabolic flexibility and functional power.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Bike Cal, Toes-to-Bar, Deadlifts (225/155), Box Jumps (30/24”), Strict Pullups |
| Intermediate | Bike Cal, Hanging Knee Raises, Deadlifts (185/125), Box Jumps (24/20”), Banded Pull-ups |
| Beginner | Row or Bike Cal, V-Ups, Deadlifts (135/95), Step-ups, Ring Rows |
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 pace the 30 Bike Calories to avoid burning out for the Toes-to-Bar?
A: Maintain a steady, sustainable RPM (roughly 70-80% effort) rather than sprinting; this keeps your heart rate stable so you can maintain a tight core and unbroken sets on the bar.
Q: How do I manage the transition between the heavy deadlifts and the box jumps?
A: Take a three-second “reset” breath after your final deadlift to settle your heart rate before jumping, ensuring you have the explosive power and balance needed for a safe landing.
Q: I’ve never done a Toes-to-Bar; is it okay if I can’t touch the bar with my feet?
A: Absolutely. Focus on the “kip” and bringing your knees as high as possible; as you gain strength, you’ll naturally progress from knee-raises to toes-to-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