WOD: Judge Judy
Wednesday, August 12, 2026 | CrossFit MYO, San Jose CA
The Workout
Thruster 5x1
Thruster for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep
Score type: Load
Judge Judy
60 KB Goblet Squats 20/12kg 40 Toes to Bar 20 Burpee Pullups
What Makes This Workout Effective
Today’s For Time piece taxes the anterior chain and grip through high-volume hip flexion (Goblet Squats, Toes-to-Bar) paired with explosive pulling (Burpee Pull-ups), driving metabolic demand while the preceding heavy Thruster singles potentiate the nervous system for greater motor unit recruitment. The Goblet Squat’s front-loaded position forces upright torso mechanics and quad engagement, complementing the overhead stability demanded by Thrusters. Alternating between cyclical squatting and dynamic pulling creates a potent lactate accumulation stimulus that improves work capacity under fatigue — critical for professionals managing sustained cognitive load.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Thruster 5×1 as prescribed; 60 KB Goblet Squats 20/12kg; 40 Toes-to-Bar; 20 Burpee Pull-ups |
| Intermediate | Thruster 5×1 at 80% 1RM; 60 KB Goblet Squats 16/10kg; 40 Hanging Knee Raises; 20 Burpee Chest-to-Bar Pull-ups (or Jumping Chest-to-Bar) |
| Beginner | Thruster 5×3 at moderate load; 40 KB Goblet Squats 12/8kg; 30 Sit-ups + 10 Hollow Rocks; 15 Burpee Ring Rows |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Empty-bar thruster prep: front squat, press, and overhead positions. |
| Strength | 20 min | Thruster 5x1, building to a heavy single. |
| WOD | ~20 min | Judge Judy: 60 KB goblet squats, 40 toes-to-bar, 20 burpee pullups for time. |
| Cooldown | 10 min | Forearm, lat, and hip stretch. |
FAQ
Q: How should I pace the Goblet Squats to avoid burning out my grip before the Toes-to-Bar and Burpee Pull-ups?
A: Break the 60 Goblet Squats into 3 sets of 20 with 15-second rests, or 4 sets of 15. Keep the KB in the goblet position (not racked on shoulders) to minimize forearm fatigue — your grip will thank you on the rig.
Q: What’s the best transition strategy between Toes-to-Bar and Burpee Pull-ups to minimize downtime?
A: After your last Toes-to-Bar rep, drop and immediately set up under the bar for the first Burpee Pull-up — no chalk break. Treat the first 5 burpees as “buy-in” at a sustainable rhythm, then settle into singles or 2+1 sets. Keep your hips high on the burpee to reduce eccentric loading on the pull-up.
Q: I can’t do Toes-to-Bar yet — will Hanging Knee Raises actually help me get there?
A: Absolutely. Hanging Knee Raises build the lat engagement, hip flexor strength, and kip timing that transfer directly to Toes-to-Bar. Focus on actively pressing the bar down (engaging lats) and driving knees to elbows — not just swinging. Consistent volume here is the fastest path to your first T2B.
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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