WOD: Oak Grove
Saturday, October 3, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 6 Scap Pullups 6 Toe Touch Crunches 6 Lunge & Reach 6 Arch Ups 6 Up Downs
Score type: Not Scored
Prep
3 Rounds 2-4-6 Toes to Bar Deadlifts Burpees to Bar
Score type: Not Scored
Oak Grove
9 Rounds 9 Toes to Bar (UB Only) 9 Deadlifts (185/125lbs) (UB Only) 9 Burpees to Bar
What Makes This Workout Effective
Oak Grove is nine rounds of three movements that all lean on your grip and trunk. Toes to bar and burpees to bar hit your core, shoulders and grip, while the 185/125lb deadlift loads your posterior chain between them. Both the toes to bar and the deadlifts are programmed as (UB Only, meaning unbroken), so read the workout above carefully before you start.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 9 toes to bar, 9 deadlifts (185/125lbs), 9 burpees to bar, 9 rounds. |
| Intermediate | 9 hanging knee raises, 9 deadlifts at 135/95lbs, 9 burpees to a target, 9 rounds. Or cut it to 6 rounds. |
| Beginner | 9 knees to chest, 9 deadlifts at 95/65lbs, 9 burpees (no bar), 6 rounds. |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 3 Rounds / 6 Scap Pullups / 6 Toe Touch Crunches / 6 Lunge & Reach / 6 Arch Ups / 6 Up Downs |
| Prep | 3 Rounds / 2-4-6 / Toes to Bar / Deadlifts / Burpees to Bar |
| Oak Grove | 9 Rounds / 9 Toes to Bar (UB Only) / 9 Deadlifts (185/125lbs) (UB Only) / 9 Burpees to Bar |
FAQ
Q: How should I approach the 3-minute machine segment before the rounds begin?
A: Use the machine to elevate your heart rate and warm up your breathing. Focus on maintaining a steady rhythm rather than maxing out the intensity. This segment is designed to prepare your body for the movements ahead, not to exhaust you.
Q: What’s the best way to transition between toes-to-bar and deadlifts in the 9-round block?
A: Toes to bar happen on the rig and the deadlift is on a barbell, so these are two different bars. Drop off the rig, chalk if you need to, and go straight to your deadlift setup. Shake out your hands on the walk over so your grip is ready for the pull.
Q: I’ve never done burpees to bar before. What’s the most important thing to focus on?
A: The key is the “to bar” portion: as you come up from the burpee, jump and reach the bar. Don’t worry about perfect form on your first attempts; focus on getting your feet under you and standing up efficiently after each rep.
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