WOD: Obama Blvd
Thursday, July 23, 2026 | CrossFit MYO, San Jose CA
The Workout
KB Front Rack Lunges (Strength)
5 x 20 (10 each leg), building in load.
Score type: Load
Obama Blvd (Metcon)
For Time: 50 Calorie Row 50 Toes-to-Bar 50 Handstand Push-Ups
Score type: For Time
What Makes This Workout Effective
Obama Blvd is a chipper, and the order is the whole point. You row first while you’re fresh, then hang on the bar for fifty toes-to-bar, then flip upside down for fifty handstand push-ups on grip and shoulders that are already taxed. Front-rack lunges up front load your legs and midline so you walk into the chipper braced. This is a grip-and-shoulder endurance test disguised as a simple rep count.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 50 Calorie Row, 50 Toes-to-Bar, 50 Handstand Push-Ups |
| Intermediate | 40 Calorie Row, Knees-to-Bar or T2B in small sets, HSPU with an ab-mat riser |
| Beginner | 35 Calorie Row, hanging knee raises, pike push-ups with feet on a box |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Machine, banded activation, hollow and wall-walk prep. |
| Strength | 15 min | KB front-rack lunges: 5 x 20, building in load. |
| WOD | ~15 min | Obama Blvd chipper: row, toes-to-bar, handstand push-ups. |
| Cooldown | 8 min | Shoulder, lat, and hip flexor stretch. |
FAQ
Q: How do I keep 50 toes-to-bar from wrecking my grip before the handstand push-ups?
A: Break them into small, planned sets from the very first rep, even when you feel fresh. Sets of five to eight with short rests keep your forearms alive. Fifty unbroken feels heroic until rep 20, when your grip quits and the handstand push-ups are still waiting.
Q: What’s the smartest way to break up 50 handstand push-ups?
A: Go quick sets of three to five with full resets, not big sets to failure. Failing upside down costs you far more time than a planned break. If you fatigue, drop to an ab-mat riser so you keep moving through steady reps.
Q: The row is first. How hard should I pull?
A: Steady, not a sprint. The row is your one chance to breathe before the gymnastics, so hold a strong pace you can recover from. Redlining the row just means you reach the bar already gassed.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable, and coaches meet you exactly where you are.
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