WOD: Coney Island — Burpee, Lunge
Saturday, July 4, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 8 A-Squats 8 H/R Pushups 8 Lunge & Reach 8 Hollow Rocks
Score type: Not Scored
Prep
3 Rounds 2 Cleans 2 Front Squats 2 Push Press 2 Back Squats 2 Press From Back 2 OHL
3 Rounds 2 Burpees Over Box 2 SISU :05sec HS Hold
2 Bear Complex 2 Buprees Over Box 2 OHL 2 Inverted Burpees
Score type: Not Scored
Coney Island
7 Rounds 4 Bear Complexes (135/95lbs) 4 Burpees Over Box (30/24”) 4 OH Lunges (135/95lbs) 4 Inverted Burpees
What Makes This Workout Effective
Today’s For Time focuses on high-power output and metabolic conditioning through a complex combination of overhead stability and explosive movements. The pairing of Bear Complexes with Burpees and Overhead Lunges creates a significant demand on your core stability and cardiovascular recovery.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Bear Complex (135/95lbs), Burpees Over Box (30/24”), OH Lunges (135/95lbs), Inverted Burpees |
| Intermediate | Bear Complex (115/75lbs), Burpees Over Box (24”), OH Lunges (95/65lbs), Burpees (no jump) |
| Beginner | Dumbbell Complex, Step-overs Box, Dumbbell Lunges, Burpees |
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 Bear Complex to avoid burning out in the first three rounds?
A: Treat the Bear Complex as a strength movement rather than a sprint; use a steady rhythm and a full breath between complexes to keep your heart rate manageable for the Burpees.
Q: What is the best way to transition from the heavy Overhead Lunges back into Inverted Burpees?
A: Set the barbell down decisively and take 3-5 seconds of deep nasal breathing to stabilize your blood pressure before dropping to the floor for your burpees.
Q: I’ve never done a Bear Complex; what is the sequence of movements?
A: It is one continuous flow: Power Clean, Front Squat, Push Press, Back Squat, and Push Press—all using the same repetitions without putting the bar 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