WOD: Jessie Spano
Friday, August 7, 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
Jessie Spano
14min AMRAP 14 AKBS (24/16kg) 7 Pushups 14 KB OH Lunge (24/16kg) 7 Pushups
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP combines high-volume posterior chain recruitment from kettlebell swings with the stability demands of overhead lunges. This sequence creates a metabolic spike while challenging your core to maintain a rigid midline under a dynamic load.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 24/16kg KB Swings, Pushups, 24/16kg KB OH Lunges |
| Intermediate | 16/12kg KB Swings, Pushups (on bench), 16/12kg KB OH Lunges |
| Beginner | Russian KB Swings, Knee Pushups, KB Goblet 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: Should I break up the 14 KB swings or go unbroken for the full 14 minutes?
A: Aim to keep the swings unbroken to maintain the heart rate, but prioritize a flat back; if your form breaks, split them into two sets of 7.
Q: How should I handle the transition from pushups to the overhead lunge?
A: Set your kettlebell down exactly where you finish your last pushup so you can transition immediately into the overhead position without wasting steps.
Q: I’ve never done an overhead lunge; is there a way to make it safer?
A: Yes! If the overhead position feels unstable, hold the kettlebell in the “goblet” position at your chest to keep the weight centered while you master the lunge pattern.
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