WOD: Route 66 — Box Jump, Handstand Push-Up, Push Press
Saturday, July 11, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 6min AMRAP 6 Plate Squats 2 Spider Crawls 6 Knees to Chest
6min AMRAP 12 Cossack Squats 6 H/R Pushups 6 Tuck Jumps
Score type: Not Scored
Prep
Pistol Squats 3 x 4 HSPU 1-2-3 Box Jumps 2 x 4 Push Press 2 x 4
2 Pistols 2 HSPU 2 Box Jumps 2 Push Press
Score type: Not Scored
Route 66
For Time 66 Pistol Squats 66 HSPU 66 Box Jumps 66 Push Press (45/35lbs)
What Makes This Workout Effective
Today’s For Time “Route 66” targets high-volume muscular endurance and midline stability through a grueling combination of unilateral leg strength and vertical pressing. This high-rep format triggers metabolic stress and hypertrophy, forcing the body to maintain power output under significant fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Pistol Squats, HSPU, Box Jumps, Push Press (45/35lbs) |
| Intermediate | Box Pistol Squats, Kipping HSPU (shorter range), Lower Box Jumps, Push Press (35/25lbs) |
| Beginner | Air Squats, Pike Pushups, Step-ups, Dumbbell Overhead Press (15/10lbs) |
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: With 66 reps of each movement, how should I pace the Handstand Push-ups to avoid early failure?
A: Break the HSPU into small, manageable sets of 5-10 reps from the very start, even if you can do more. This prevents your shoulders from hitting premature failure, which would stall your progress on the Push Press.
Q: How can I manage the transition between the high-impact Box Jumps and the technical Pistol Squats?
A: Use the Box Jumps as a steady aerobic recovery period; maintain a consistent rhythm and use a full exhale at the top of each jump to lower your heart rate before stepping into the precision required for the Pistols.
Q: I’ve never done a Pistol Squat; what is the best way to start today?
A: Start by using a bench or box for “Box Pistols,” where you sit down onto the box and stand back up on one leg. This builds the necessary confidence and balance while still challenging your unilateral strength.
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