WOD: Front Squat 10-8-6-4-2 + Route 101 — Front Squat, Wall Ball
Wednesday, July 8, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 4/4 Bird Dogs 4 Post Squats 4/4 Barbell Front Rack Stretch 4 Bootstraps 8 Strict Press 8 Side Step Squats
Tempo Front Squat 2 x 5 Front Squat 2 x 5
Score type: Not Scored
Front Squat 10-8-6-4-2
Front Squat for load: #1: 10 reps #2: 8 reps #3: 6 reps #4: 4 reps #5: 2 reps
Score type: Load
Prep
Wall Balls 3 x 4
2 Rounds :10sec On/ :20sec Off
Score type: Not Scored
Route 101
Tabata :20sec On/:10sec Off 101 Wall Balls
What Makes This Workout Effective
Today’s For Time focuses on progressive overload through the Front Squat 10-8-6-4-2 ladder to increase peak force production and core stability. The “Route 101” Wall Ball finisher drives metabolic conditioning and muscular endurance, forcing the heart rate to remain high under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Front Squats (prescribed load), Wall Balls (20/14lb) |
| Intermediate | Front Squats (70% of 1RM), Wall Balls (14/10lb) |
| Beginner | Goblet Squats, Wall Ball Medball Cleans or Air 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 should I approach the load for the Front Squat 10-8-6-4-2 ladder?
A: Treat this as a pyramid; start with a moderate weight for the set of 10 and increase the load significantly as the reps drop to 8, 6, 4, and 2 to ensure you are hitting near-failure on the final set.
Q: How do I pace the 101 Wall Balls in the Tabata format?
A: Maintain a consistent cadence rather than sprinting the first few intervals. Focus on a rhythmic breathe-and-drop pattern to avoid early burnout during the :20s on.
Q: I struggle with the front rack position for the squats; what can I do?
A: Use a Goblet hold by gripping a dumbbell or kettlebell at your chest; this keeps the weight centered and allows you to maintain an upright torso without needing the barbell shoulder mobility.
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