WOD: Silver Creek & Andrew Hill
Friday, October 2, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 200m Run 600/500m Bike 10 H/R Pushups 10 Squat Jumps
Score type: Not Scored
Prep
200m Run 3 Sets 3 Push Press 4 Box Overs
600/500m Bike 3 Sets 3 Back Squats 4 HSPU
Score type: Not Scored
Silver Creek
12min AMRAP 1200m Run Then 5 Push Press (135/95lbs) 10 Box Overs (24/20”)
Score type: Rounds + Reps
4min Rest
4min Rest
Score type: Not Scored
Andrew Hill
12min AMRAP 2.5/2k Bike Then 5 Back Squats (135/95lbs) 10 HSPU
Score type: Rounds + Reps
What Makes This Workout Effective
Today is two separate 12-minute AMRAPs with 4 minutes of rest between them. Silver Creek pairs a 1200m run with 5 push press and 10 box overs, so your legs have to turn over and then your shoulders have to drive a bar. Andrew Hill swaps the run for a 2.5/2k bike, then asks for 5 back squats and 10 handstand push-ups. How hard you go in the first piece decides what you have left for the second, so pace it.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Silver Creek: 1200m run, 5 push press (135/95lbs), 10 box overs (24/20”). Andrew Hill: 2.5/2k bike, 5 back squats (135/95lbs), 10 HSPU. |
| Intermediate | Silver Creek: 800m run, 5 push press (95/65lbs), 10 box overs (20/16”). Andrew Hill: 2.5/2k bike, 5 back squats (95/65lbs), 10 HSPU to an abmat or 10 box pike push-ups. |
| Beginner | Silver Creek: 800m row or 1200m walk, 5 dumbbell push press, 10 box step-overs. Andrew Hill: bike at an easy pace, 5 goblet squats, 10 box pike push-ups or 10 dumbbell presses. |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 8min AMRAP / 200m Run / 600/500m Bike / 10 H/R Pushups / 10 Squat Jumps |
| Prep | 200m Run / 3 Sets / 3 Push Press / 4 Box Overs / 600/500m Bike / 3 Sets / 3 Back Squats / 4 HSPU |
| Silver Creek | 12min AMRAP / 1200m Run / Then / 5 Push Press (135/95lbs) / 10 Box Overs (24/20”) |
| 4min Rest | 4min Rest |
| Andrew Hill | 12min AMRAP / 2.5/2k Bike / Then / 5 Back Squats (135/95lbs) / 10 HSPU |
FAQ
Q: How should I pace Silver Creek, with the run first?
A: Run the 1200m at a steady pace, not a sprint, because the push press and box overs come right after it. Keep your sets of push press and box overs small enough that you can keep moving without a long stop.
Q: What’s the best way to handle the 4 minutes of rest between Silver Creek and Andrew Hill?
A: Use it to get ready, not to cool down completely. Walk, breathe, grab a drink and set up your barbell and a spot for the HSPU. When Andrew Hill starts, ride the bike at a pace you can hold, since the back squats and HSPU come right after it.
Q: I’ve never done HSPU before. What’s a safe way to start today?
A: Good choices are HSPU to an abmat, pike push-ups with your hands on the floor and your feet on a box, or dumbbell presses. Keep your core tight and your press path vertical, and pick the version where you can finish all 10 reps with good form.
Ready to Try It?
CrossFit MYO offers two free classes for newcomers. This workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136