WOD: Sizzler
Monday, August 17, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 10 Up Downs 10 Cobra to Childs Pose 10 Barbell Good Mornings 10 BTN Strict Press
Strict HSPU 3 x 1 2 x 3 1 x 3+
Score type: Not Scored
Strict HSPU
10min AMRAP 5 Reps Unbroken
Score type: Reps
Prep
4 Rounds 4 Cleans 4 Push Press 4 Burpees 8 Bar Hops
2 Rounds 2-4 Bar Facing Burpees C&J
Score type: Not Scored
Sizzler
8 Rounds 8 Bar Facing Burpees 8 C&J (115/85lbs)
What Makes This Workout Effective
Today’s AMRAP develops cardiovascular capacity and muscular endurance through sustained effort under load. The combination of movements creates a cumulative demand that rewards pacing, consistent mechanics, and smart effort management.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Burpee as prescribed |
| Intermediate | Step-out burpee, no jump at the top |
| Beginner | Inchworm + push-up, skip the jump |
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: What’s the best strategy for pacing Burpee in a AMRAP?
A: Start slower than you think you need to. In a AMRAP, athletes who red-line early on Burpee spend the back half fighting to recover. Pick a rep scheme you can hold every round. A consistent 10 rounds beats 14 rounds then a collapse.
Q: Can I scale Burpee if I’m not able to do them as Rx?
A: Absolutely. See the Scaling Options table above. Our coaches can walk you through the right modification before class starts. The scaled version trains the same stimulus.
Q: Is this workout good for beginners?
A: Yes. Tell your coach you’re new and they’ll walk you through every movement. Every workout at MYO is designed to be scalable from day one.
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