WOD: The Hay
Saturday, September 19, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 10min AMRAP 5 Toe Touch & Reach 10 Knees to Chest 5 Inch Worms 5 Plate G2O 10 Side Lunges 5 Up Downs
Score type: Not Scored
Prep
4 Rounds 4 DB Snatch 4 DB OH Lunge 4 Burpees Over DB
Score type: Not Scored
The Hay
4 Rounds 12 DB Snatch 12 DB OH Lunge -Unbroken Only- 12 Burpees Over DB
What Makes This Workout Effective
Today’s four rounds turn on one line in the programming: the 12 snatches and 12 overhead lunges are unbroken, so the dumbbell stays in your hands for all 24 reps before the burpees. That changes how you attack the snatches: they stop being a race, because every rep you rush is breathing you’ll need with the bell locked out overhead. The burpees over the dumbbell then spike your breathing right before you pick the bell back up, which is why going out conservative in round one is how you keep round four unbroken.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 12 dumbbell snatches and 12 overhead lunges as one unbroken set, then 12 burpees over the dumbbell, four rounds as written |
| Intermediate | Lighter dumbbell so the snatches and overhead lunges stay unbroken as one set; snatch from the hang once the floor pull starts rounding; step-out burpees over the dumbbell |
| Beginner | Light dumbbell hang power snatch; front-rack lunge in place of the overhead lunge; hands-on-box burpees, stepping over the dumbbell instead of jumping |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 10min AMRAP / 5 Toe Touch & Reach / 10 Knees to Chest / 5 Inch Worms / 5 Plate G2O / 10 Side Lunges / 5 Up Downs |
| Prep | 4 Rounds / 4 DB Snatch / 4 DB OH Lunge / 4 Burpees Over DB |
| The Hay | 4 Rounds / 12 DB Snatch / 12 DB OH Lunge / -Unbroken Only- / 12 Burpees Over DB |
FAQ
Q: How should I break up the dumbbell snatches?
A: Don’t break them, slow them down instead. Twelve snatches is a small set, and the cost isn’t your grip, it’s the breathing you spend getting through them fast. The bell can’t touch the floor between the snatches and the lunges, so move at a pace that lets you go straight into the lunges, and rounds three and four will come back faster than they would have for the person who sprinted round one.
Q: The snatches and lunges are unbroken. What if I drop the dumbbell?
A: Ask your coach how today’s unbroken standard is judged. Load selection matters more here than anywhere else in this workout: pick a bell you could snatch 12 times and then hold locked out overhead for all 12 lunges without setting it down, not the heaviest one you can snatch. Elbow locked, ribs down, eyes straight ahead rather than up at the bell.
Q: I’ve never done a dumbbell snatch. Can I still take this class?
A: Yes. A dumbbell snatch is a deadlift and a shrug that keeps going, and your coach will walk you through it with a light bell in the prep rounds. The prep rounds before the workout exist for exactly this: you get reps on all three movements at low volume before the clock starts.
Ready to Try It?
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