WOD: Overhead Squat 10-8-6-4-2 + Pismo — Overhead Squat, Wall Ball, Sit-Up
Friday, July 17, 2026 | CrossFit MYO, San Jose CA
The Workout
Overhead Squat 10-8-6-4-2
Overhead Squat for load: #1: 10 reps #2: 8 reps #3: 6 reps #4: 4 reps #5: 2 reps
Score type: Load
Pismo
9min AMRAP 9 Situps 9 Wall Balls
Score type: Reps
What Makes This Workout Effective
Today’s AMRAP combines high-intensity metabolic conditioning with the stability demands of wall balls and sit-ups. This pairing creates a cardiovascular spike while challenging core stability and shoulder endurance under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Overhead Squat, Wall Balls (20/14lb), Sit-ups |
| Intermediate | Overhead Squat (lighter load), Wall Balls (14/10lb), Sit-ups |
| Beginner | Front Squat, Med Ball Thrusters (light), Butterfly Sit-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 pace the 9-rep cycles in the AMRAP to avoid burning out?
A: Maintain a steady, rhythmic pace on the sit-ups to recover your breath, then move directly into the wall balls without pausing. Aim for consistent sets rather than sprinting the first two rounds.
Q: How do I manage the transition from the heavy Overhead Squats to the fast-paced AMRAP?
A: Take 2-3 minutes of active recovery (walking or shaking out your shoulders) after your final set of 2 reps to lower your heart rate before starting the clock on the AMRAP.
Q: I’ve never done an Overhead Squat; is it okay if I can’t get the bar overhead?
A: Absolutely. We will move the bar to a front-rack position (Front Squat) to ensure you get the leg workout while we work on your shoulder mobility in a separate session.
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