WOD: Lisa Turtle
Saturday, August 8, 2026 | CrossFit MYO, San Jose CA
The Workout
Lisa Turtle
30min EMOM
- 20 AbMat Situps
- 15/12 Row Cal
- 10 Box Overs (30/24”)
Score type: Checkbox
What Makes This Workout Effective
Today’s EMOM builds muscular endurance and cardiovascular recovery by cycling through three distinct energy systems. The alternating focus between core stability, rowing power, and explosive plyometrics prevents local muscle fatigue, allowing you to maintain a high intensity for the full 30 minutes.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 20 AbMat Situps, 15/12 Row Cal, 10 Box Overs (30/24”) |
| Intermediate | 20 AbMat Situps, 12/10 Row Cal, 10 Box Overs (24”) |
| Beginner | 15 No-Mat Situps, 10 Row Cal, 10 Box Step-Overs (24”) |
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 rowing to ensure I have time for the box overs?
A: Aim for a steady, sustainable power output rather than a sprint. You want to finish the calories with roughly 45-60 seconds remaining in the minute to allow for a brief transition and a controlled pace on the box.
Q: How do I manage the transition from the rower to the box?
A: Position your box immediately next to the rower. As soon as you hit your calories, step off the rower and move directly into your first jump; minimizing this “dead air” keeps your heart rate elevated and your workout efficient.
Q: I’ve never done box overs before—is there a trick to the movement?
A: Focus on staying low and agile. You don’t need to stand up fully at the top of the box; simply clear the obstacle and land softly on the other side to save energy and time.
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