WOD: Hometown Buffet
Friday, August 21, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 5x10
Back Squat for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps
Score type: Load
Hometown Buffet
30/24 Bike 30 SDHP (75/55lbs) 30 Box Jumps (24/20”) 30 Thrusters (75/55lbs) 30 Lunges 30 Squat Cleans 30 V-Ups
What Makes This Workout Effective
Today’s For Time workout combines high-volume strength work with a metabolic conditioning “chipper” to drive hypertrophy and anaerobic endurance. The 5x10 Back Squats build structural strength and muscle density, while the high-rep circuit challenges lactic acid threshold and cardiovascular recovery.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 75/55lb SDHP & Thrusters, 24/20” Box Jumps, 75/55lb Squat Cleans |
| Intermediate | 55/35lb SDHP & Thrusters, 20” Box Jumps, 55/35lb Squat Cleans |
| Beginner | DB Shoulder Press & Thrusters, Step-ups, DB Goblet Cleans |
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 “Hometown Buffet” circuit to avoid burning out early?
A: Treat the first three movements (Bike, SDHP, Box Jumps) as a steady warm-up; avoid sprinting so you have the leg stamina required for the Thrusters and Lunges.
Q: How do I manage the transition from the heavy Back Squats to the high-rep conditioning?
A: Use the Bike portion as a dynamic recovery period to flush the legs before hitting the explosive movements like SDHP and Thrusters.
Q: I’ve never done Squat Cleans; what is the most important thing to focus on?
A: Focus on a “flat back” and explosive hips to pop the bar up, then drop quickly into a full squat to catch the weight comfortably.
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