WOD: Divorce Court
Tuesday, August 11, 2026 | CrossFit MYO, San Jose CA
The Workout
Divorce Court
Every 6min For 30min 30/24 Bike Cal Max Reps Box Get Overs (48/40”)
Score type: Reps
What Makes This Workout Effective
Today’s For Time interval structure demands you sustain high power output on the bike while preserving enough capacity to accumulate box get overs in the remaining window. The 6-minute clock creates a built-in pacing constraint: push too hard on the 30/24 calorie bike and your hip explosiveness evaporates for the 48/40” box get overs; go too easy and you leave reps on the table. This format trains your ability to buffer lactate under fatigue while maintaining coordination for high-box transitions — a direct carryover to any scenario requiring repeated maximal efforts with incomplete recovery.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 30/24 cal Bike Erg + Max Reps Box Get Overs (48”/40”) every 6 minutes for 30 minutes (5 rounds) |
| Intermediate | 24/18 cal Bike Erg + Max Reps Box Get Overs (36”/30”) every 6 minutes for 30 minutes (5 rounds) |
| Beginner | 18/12 cal Bike Erg or 300/250m Row + Max Reps Box Step Overs (24”/20”) every 6 minutes for 30 minutes (5 rounds) |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Easy bike build-up with hip and ankle prep. |
| Skill | 15 min | Box get over rehearsal at your working height, plus bike pacing plan. |
| WOD | 30 min | Divorce Court: every 6:00 for 30:00, a 30/24 cal bike then max box get overs (48/40”). |
| Cooldown | 10 min | Easy spin-down, hip flexor and quad stretch. |
FAQ
Q: How should I pace the bike to maximize my box get over reps across all 5 rounds?
A: Target 85-90% of your 2k cal pace — roughly 1:15-1:25/500m calorie split for most intermediates. You should hit the box with legs burning but not jelly; if you’re gasping for 20+ seconds before your first rep, you went too hard. Consistency across rounds beats a fast first round and a survival shuffle for the last three.
Q: What’s the most efficient technique for the high box get overs when fatigued?
A: Face the box, jump to a controlled landing with both feet, stand to full extension, then step or hop down backward — no need to turn around on top. Keep your hands on hips or slightly out for balance; swinging arms wastes energy. If you’re missing hip extension on the landing, drop the box height mid-workout — rep quality preserves your posterior chain for the next round.
Q: I’ve never done a box get over — is it just a box jump plus a step down?
A: Exactly — jump onto the box, stand up fully (that’s the “get over” standard), then come down the other side however you want. Step down backward is safest and fastest when tired. If the height scares you, scale to a lower box or stack plates; the movement pattern matters more than the inch count. You’ll get 5 chances to practice today — treat round 1 as your warm-up.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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