WOD: Tony Hinchcliffe
Friday, September 4, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 3x20
Back Squat for load: #1: 20 reps #2: 20 reps #3: 20 reps
Score type: Load
Tony Hinchcliffe
For Time 50 Lunges 50 Shoulder to OH (95/65lbs) 50 Lunges 50 Shoulder to OH (95/65lbs) 50 Lunges
What Makes This Workout Effective
Today’s For Time grinder pairs high-rep lunges with overhead pressing, demanding sustained leg endurance and shoulder stamina under fatigue. The 60 lunges target the quads and glutes through a long range of motion, while the shoulder-to-overhead tax the anterior delts and triceps as grip and core stability wane in the later rounds. Expect a burning pump in the legs by round two and a compromised overhead position by round three.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back Squat 3x20, Lunges, Shoulder to OH (95/65lbs) |
| Intermediate | Lunges at bodyweight, Shoulder to OH at 75/55lbs (substitute front squats if press fails overhead) |
| Beginner | Lunges to a target or shortened step, Shoulder to OH at 45/35lbs (substitute dumbbell push press for barbell) |
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 lunges to survive all three rounds?
A: Break early and often. Aim for sets of 10 reps with brief breaks rather than grinding through 25 unbroken. Shortening your step slightly reduces quad burn and lets you keep moving steady.
Q: Should I try to do all 50 shoulder-to-overhead unbroken?
A: Unlikely under fatigue. Cycle fast singles or small touch-and-go sets of 5. Switching between push press and push jerk lets the shoulders recover between reps while keeping the bar moving.
Q: I’ve never done a shoulder-to-overhead with a barbell. What should I start with?
A: Grab a light dumbbell and practice the push press: dip slightly, drive through the legs, and press overhead in one motion. Focus on locking out your arms fully overhead each rep before lowering the weight.
Ready to Try It?
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