WOD: Halo
Monday, August 24, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 10min AMRAP 10 Banded Pull Apart 2/2 Worlds Greatest Stretch :10sec Bar Hang 10 Deadbug 10 Ring Rows 10 Lunge & Twist
Strict Pullups 3 x 1 2 x 3 1 x 3+
Score type: Not Scored
Strict Pullups
5 Sets Max Reps
Score type: Reps
Prep
4 Rounds 6 Air Squats 4 Situps 2 Box Overs
Score type: Not Scored
Halo
150 Air Squats 100 Situps 50 Box Overs (24/20”)
What Makes This Workout Effective
Today’s For Time workout builds muscular endurance through a high-volume combination of air squats, situps, and box overs. This specific repetition scheme tests your ability to maintain a steady heart rate while managing local muscle fatigue in the quads and core.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Air Squats, Sit-Ups, Box Overs (24/20”) |
| Intermediate | Air Squats, Sit-Ups, Box Overs (20”) |
| Beginner | Air Squats, Sit-Ups, Step-Ups |
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 150 air squats to avoid burning out early?
A: Break the squats into small, consistent sets of 15-20 reps from the start rather than going to failure, which keeps your heart rate stable for the situps.
Q: What is the most efficient way to handle the transitions between movements?
A: Set up your workout area in a small triangle so you can move from the box to the floor for situps and squats with minimal steps.
Q: I have never done a box over before; what should I focus on?
A: Focus on stepping up and stepping down comfortably; you do not need to jump as long as you clear the box entirely.
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