WOD: The People's Court
Monday, August 10, 2026 | CrossFit MYO, San Jose CA
The Workout
warm up
3min Machine -Then- 3 Rounds 10 Plate G2OH 5 Scap Pullups
3 Rounds 5 HR Push ups 5 Ring Rows
Pullups 3 x 1 2 x 3 1 x 3+
Score type: Not Scored
Strict Pullups
10min AMRAP 5 Reps Unbroken
Score type: Reps
Prep
3 rds 2 Dips 4 DB Snatch 12 Double unders
Score type: Not Scored
The People’s Court
16min AMRAP 4 Dips 8 DB Snatch (50/35lbs) 24 Double Unders
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP combines shoulder-intensive dips, unilateral dumbbell snatches, and high-skill double-unders to tax both muscular endurance and cardiovascular capacity simultaneously. The alternating push-pull pattern between dips and snatches creates localized fatigue in the triceps and shoulders while the double-unders demand calf elasticity and timing under rising heart rates. This triplet trains your ability to maintain movement quality and cycle rate when grip, shoulder stability, and breathing are all compromised — directly transferring to faster round times in mixed-modal competition workouts.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 4 Ring Dips, 8 DB Snatch (50/35 lbs), 24 Double-Unders |
| Intermediate | 4 Box Dips (hands on 24”/20” box), 8 DB Snatch (35/25 lbs), 24 Single-Unders + 12 Double-Under attempts |
| Beginner | 4 Push-Ups (elevated hands if needed), 8 DB Clean + Press (20/15 lbs), 40 Single-Unders |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | 3min machine, then plate ground-to-overheads, scap pullups, pushups, and ring rows. |
| Skill/Strength | 20 min | Pullup build (3x1, 2x3, 1x3+), then Strict Pullups: 10min AMRAP of 5 unbroken. |
| WOD | ~20 min | 3-round prep of dips, DB snatches, and double-unders, then The People’s Court: 16min AMRAP. |
| Cooldown | 10 min | Shoulder, lat, and forearm stretch. |
FAQ
Q: How should I pace the 16-minute AMRAP to avoid blowing up my shoulders early?
A: Break the dips into 2+2 from round one — even if you can go unbroken, the accumulated fatigue from snatches will catch you by round 5. Keep snatch transitions smooth: switch hands at the top of the lockout, not the bottom, to save 1-2 seconds per rep. Aim for consistent 90-second rounds rather than sprinting early and crawling late.
Q: What’s the most efficient way to handle the double-under volume when my calves and shoulders are fried?
A: Relax your elbows into your ribs and spin the rope with wrists only — tense shoulders waste energy and shorten your breath. If you trip, reset with 3 singles before attempting doubles again; frantic re-attempts spike heart rate further. Target 3 sets of 8 with quick breaths between sets rather than one max effort.
Q: I can’t do ring dips yet — will box dips actually help me get there?
A: Yes. Box dips build the same pressing strength and scapular control while letting you adjust difficulty by walking feet closer (easier) or farther (harder). Keep shoulders down and back, elbows tracking 45 degrees — this pattern carries directly to rings. Pair them with
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