WOD: Lasagna
Friday, July 31, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 4x10
Back Squat for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps
Score type: Load
Lasagna
For Time 25 Pushups 25 Wall Balls 250 Jumprope 25 Wall Balls 25 Pushups
What Makes This Workout Effective
Today’s For Time workout “Lasagna” layers pushing and squatting volume with a plyometric jump rope bridge, training muscular endurance and lactate clearance under fatigue. The 250 jump ropes between wall ball sets force athletes to maintain respiratory control while the posterior chain and shoulders recover. High-rep back squats at 4x10 precede the metcon to pre-fatigue the quads and glutes, increasing motor unit recruitment during wall balls and sharpening midline stabilization under load.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back Squat 4x10 at working load; 25 Pushups, 25 Wall Balls (20/14 lb to 10/9 ft), 250 Double-Unders, 25 Wall Balls, 25 Pushups |
| Intermediate | Back Squat 4x10 at 70% 1RM; 25 Pushups (elevate hands to 24” box if needed), 25 Wall Balls (14/10 lb to 9/9 ft), 250 Single-Unders, 25 Wall Balls, 25 Pushups |
| Beginner | Back Squat 4x10 with goblet squat (moderate KB/DB); 25 Incline Pushups (hands on 24” box), 25 Wall Balls (light med ball to 9/9 ft or 25 Thruster with empty barbell), 250 Single-Unders (or 2:00 jump rope practice), 25 Wall Balls, 25 Incline Pushups |
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 pushups to avoid burning out my shoulders before the second set of wall balls?
A: Break the first 25 pushups into 2-3 planned sets (e.g., 10-8-7) with 3-5 second rests; this preserves tricep and anterior delt capacity for the final 25 reps after the jump rope and second wall ball round.
Q: What’s the most efficient way to transition between the jump rope and wall balls without losing momentum?
A: Keep the rope in hand during the first 5 wall ball reps — set it down only after you’ve established your rhythm; this saves 5-8 seconds per transition and keeps heart rate from spiking during the stationary switch.
Q: I’ve never done 250 jump ropes in a workout — what if I trip constantly and it takes forever?
A: Count 250 single-unders instead — they build the same cardiovascular demand with less technical failure; if singles are still inconsistent, do 2:00 of continuous jump rope attempts (any style) and move on — consistency beats perfection.
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