WOD: Olive Garden
Saturday, August 22, 2026 | CrossFit MYO, San Jose CA
The Workout
Olive Garden
6 Rounds 5 Power Snatches (95/65lbs) 5 Hang Squat Snatches (95/65lbs) 5 OHS (95/65lbs) 1min Rest
What Makes This Workout Effective
Today’s For Time workout targets explosive power and overhead stability through three variations of the snatch. The high volume of overhead repetitions under fatigue forces your core to stabilize the spine while challenging your cardiovascular capacity.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Power Snatches, Hang Squat Snatches, and OHS at 95/65lbs |
| Intermediate | Power Snatches, Hang Squat Snatches, and OHS at 75/55lbs |
| Beginner | Dumbbell Snatches, Hang Dumbbell Snatches, and Goblet Squats |
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 six rounds of “Olive Garden”?
A: Treat the first three rounds as a steady build; do not redline early. The one-minute rest is generous, but the cumulative fatigue of 15 overhead reps per round will make the final two rounds feel significantly heavier.
Q: Should I break the reps into singles to maintain form?
A: Yes. Especially on the Hang Squat Snatches and OHS, taking a breath between reps ensures you maintain a neutral spine and avoid “rounding” as you tire.
Q: I’ve never done an Overhead Squat; what’s the best way to start?
A: Focus on a wide grip and “pushing the bar into the ceiling.” If you feel unstable, we will start you with a Goblet Squat to build the leg drive and core bracing needed for overhead work.
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