WOD: Leigh
Tuesday, September 29, 2026 | CrossFit MYO, San Jose CA
The Workout
Good Morning 5x10
Good Morning for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps
Score type: Load
Leigh
16min EMOM
- 15/12 Row Cal
- 25 V-Ups
- 75 Double Unders
- Rest
Score type: Checkbox
What Makes This Workout Effective
Today pairs a heavy hinge with a sixteen-minute EMOM. Five sets of ten good mornings, scored for load, build the hamstrings, glutes and spinal erectors to hold a flat back while the hips travel. Then Leigh asks for a row, V-ups and 75 double unders inside every working minute, with the fourth minute left open to recover. The double unders are the pacing problem: 75 in under a minute only works if your hips and midline are still fresh, so how hard you hit the good mornings matters.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Good mornings 5 x 10 at a load you can move through full range with a flat back, then Leigh as written: 15/12 cal row, 25 V-ups, 75 double unders, rest. |
| Intermediate | Same good mornings. In Leigh, cut the double unders to 50, or do 2:1 single unders, so you finish each minute with a few seconds in hand. |
| Beginner | Good mornings with a PVC or an empty barbell. In Leigh, do 10/8 cal row, 15 V-ups (or tuck-ups) and 75 single unders, keeping the rest minute. |
FAQ
Q: How heavy should I go on the good mornings if Leigh is coming?
A: Lighter than your ego wants. The load where your back starts rounding is your ceiling, and Leigh needs that same back and midline for 16 minutes of rowing and V-ups. Add weight across the five sets so the last two feel heavy but every rep still looks like the first.
Q: How do I stop the double unders from eating the whole minute?
A: Plan the minute, not the rep. Row at a pace you can hold, get through the V-ups in two sets, and start the double unders with a clear 35 to 40 seconds left. Small sets of 15 to 25 with a breath between beat one run that ends in a tripped rope.
Q: I can’t do double unders yet. Can I still do Leigh?
A: Yes. Single unders at the same count keep the rhythm and the heart rate, and your coach can set a number that lets you finish the minute with a little rest. Tell them before class starts.
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