WOD: A.C. Slater
Monday, August 3, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 20 PVC Pass Throughs 20 Knees to Chest 40 Plank Shoulder Taps 10 Worlds Greatest Stretch 20 Inch Worms 20 Lunge & Reach
Strict HSPU 3 x 1 2 x 3 1 x 3+
Score type: Not Scored
Strict HSPU
14min EOMOM One Set
Score type: Reps
Prep
6-4-2 Push Press Front Rack Lunge (Start with barbell and + to WOD weight)
Score type: Not Scored
A.C. Slater
10 -> 1 Push Press (135/95lbs) Front Rack Lunges (135/95lbs)
What Makes This Workout Effective
Today’s For Time workout focuses on explosive vertical power and unilateral stability through the Push Press and Front Rack Lunge. This combination challenges your core rigidity and shoulder endurance, forcing the body to stabilize a heavy load while transitioning between dynamic power and balance.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Push Press (135/95lbs), Front Rack Lunge (135/95lbs) |
| Intermediate | Push Press (115/75lbs), Front Rack Lunge (115/75lbs) |
| Beginner | DB Push Press, DB Alternating Lunges |
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 descending rep scheme (10 down to 1) to avoid early burnout?
A: Treat the first two rounds (10s and 9s) as a steady build; don’t sprint. Since the volume drops quickly, save your maximum intensity for the final three rounds where the shorter sets allow for faster transitions.
Q: How do I maintain a stable torso during the Front Rack Lunges?
A: Keep your elbows driven high and your core braced as if you are about to take a punch. Avoid letting the barbell pull your chest forward; keep your gaze forward and your spine neutral to prevent lower back strain.
Q: I’ve never done a Strict HSPU before; how do I start the strength portion?
A: Start with Pike Push-ups with your feet on a box or bench. This mimics the vertical pressing angle and builds the necessary shoulder strength before transitioning to a full handstand against the wall.
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