WOD: Linguini
Wednesday, July 29, 2026 | CrossFit MYO, San Jose CA
The Workout
Thruster 5x3
Thruster for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps
Score type: Load
Linguini
7min AMRAP 7 Toes to Bar 7 Push Press (95/65lbs)
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP pairs high-skill midline work with overhead pressing under fatigue, training your core-to-extremity power transfer while taxing shoulder endurance. The preceding heavy thruster sets prime hip drive and thoracic positioning, letting you move the push press load more efficiently when your heart rate climbs. Seven minutes at this rep scheme demands unbroken toes-to-bar and strategic push press breaks to avoid the lactic wall.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Thruster 5x3 as prescribed; 7 min AMRAP: 7 Toes-to-Bar, 7 Push Press (95/65lbs) |
| Intermediate | Thruster 5x3 at 75% 1RM; 7 min AMRAP: 7 Knees-to-Elbows or Hanging Knee Raises, 7 Push Press (75/55lbs) |
| Beginner | Thruster 5x3 with dumbbells or front squat + push press combo; 7 min AMRAP: 7 Hanging Knee Raises or 14 Sit-ups, 7 Single-Arm Dumbbell Push Press (moderate weight) |
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: Should I go unbroken on the toes-to-bar or break early to save my grip for the push press?
A: Break before your grip fails — try 4/3 or 3/2/2 from round one. Your shoulders fatigue fast on push press, and a blown grip forces longer rest than a planned 5-second break.
Q: How heavy should the thruster sets feel relative to the push press weight in the AMRAP?
A: Build to a heavy-but-crisp set of 3 — around 85-90% of your 3RM. The push press at 95/65 will feel light by comparison, which is the point: you’re training speed and position under fatigue, not max strength.
Q: I can’t do toes-to-bar yet — what’s the best sub that still hits the same stimulus?
A: Hanging knee raises to at least parallel keep the hanging demand and midline compression. If hanging hurts your shoulders, do 14 strict V-ups or hollow rocks per round — same core intent, no bar required.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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