WOD: Dumas
Monday, October 12, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 2 Rounds 10 MB Squats 10 Muscle Snatch 10 Up Downs 10 Bar Swings
— 2 Rounds 5 Wall Balls 5 Power Snatch 5 Burpee Pull Ups 5 Hanging Knee Raises
Score type: Not Scored
Prep
Snatches 2 x 5 1 Burpee Muscle Up 2 x 3 1 Burpee Muscle Up 3 x 1 1 Burpee Muscle Up
Score type: Not Scored
Dumas
Dumas For Time 10 Snatches 225/155 12 Burpee + Muscle Ups 85 Wall Balls 30/20
What Makes This Workout Effective
Today’s For Time includes snatches, burpee muscle-ups, and wall balls. The snatch develops explosive power and coordination by requiring a rapid pull, catch, and stabilization under load. Burpee muscle-ups combine cardiovascular demand with upper-body pulling strength and core control as you transition from the floor to the bar. Wall balls build leg and shoulder endurance through repeated squat-to-stand motions with a medicine ball overhead.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Snatches 225/155, Burpee Muscle Ups, Wall Balls 30/20 |
| Intermediate | Snatches 185/135, Burpee Pull-Ups, Wall Balls 20/14 |
| Beginner | Snatches 95/65, Burpee Jumping Pull-Ups , Wall Balls 14/10 |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 2 Rounds / 10 MB Squats / 10 Muscle Snatch / 10 Up Downs / 10 Bar Swings / 2 Rounds / 5 Wall Balls / 5 Power Snatch / 5 Burpee Pull Ups / 5 Hanging Knee Raises |
| Prep | Snatches / 2 x 5 / 1 Burpee Muscle Up / 2 x 3 / 1 Burpee Muscle Up / 3 x 1 / 1 Burpee Muscle Up |
| Dumas | Dumas / For Time / 10 Snatches 225/155 / 12 Burpee + Muscle Ups / 85 Wall Balls 30/20 |
FAQ
Q: How should I pace the snatches in the Dumas workout?
A: Break the 10 snatches into manageable sets—such as 3-3-4 or 2-2-2-2-2—based on your current fatigue level. Focus on maintaining form over speed, especially as your grip and shoulders tire.
Q: What’s the best way to transition between burpee muscle-ups and wall balls?
A: Move efficiently from the floor to the bar, complete the muscle-up, drop cleanly, and immediately pick up the ball. Avoid lingering on the floor or at the wall—keep momentum by minimizing downtime between movements.
Q: I’ve never done a burpee muscle-up. What should I know before attempting it?
A: A burpee muscle-up combines a burpee (chest-to-floor) with a muscle-up (a pull-up into support above the bar). Start by mastering burpees and muscle-ups separately, then practice the transition slowly with a coach’s guidance. Focus on a strong pull and a fast turnover over the bar.
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