We end the week with a workout of the day consisting of two weighted movements. Â We haven’t had an Every Minute on the Minute (EMOM) for a while. Â EMOMs are about volume work. Â for a designated period of time, you perform a series of movements. Â You conduct each movement at the start of each minute. Â The faster you complete the assigned work, the more rest you have before the start of the next minute. Â As such, there are two big advantages to EMOMs. Â First, EMOMs require you to work at a high capacity to get the work completed as quickly as possible. Â Second, because there is a built-in rest, we are able to make the movements a little harder/heavier/faster.
CrossFit Alloy WOD for 4/17/2015:
Core:
For Time:
50 Situps
50 Supermans
50 Situps
50 Supermans
MetCon:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (155/105)
8 KB Swings (2/1.5)
On Minute 13, perform max rep situps in 1 minute
Post Situp Reps to Comments
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (135/95)
8 KB Swings (1.5/1)
On Minute 13, perform max rep situps in 1 minute
Brass:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (115-95/75-65)
8 KB Swings (1.25-1/0.75-0.5)
On Minute 13, perform max rep situps in 1 minute
Bronze:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (75/55)
8 KB Swings (0.5/0.25)
On Minute 13, perform max rep situps in 1 minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (135/95)
8 KB Swings (1.5/1)
On Minute 13, perform max rep situps in 1 minute
Brass:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (115-95/75-65)
8 KB Swings (1.25-1/0.75-0.5)
On Minute 13, perform max rep situps in 1 minute
Bronze:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (75/55)
8 KB Swings (0.5/0.25)
On Minute 13, perform max rep situps in 1 minute
Core WOD: 6:30
Brass: 31 sit-ups. Shoulder to Overhead done at 115 lbs. for all rounds. Although no rounds were skipped, I did drop to 5 KB swings for rounds 7-11. All other rounds were at 8 KB swings. Had to drop the KB reps so I could avoid skipping a whole round to recover.
Very challenging WOD today.
Core WOD: 6:30
Brass: 31 sit-ups. Shoulder to Overhead done at 115 lbs. for all rounds. Although no rounds were skipped, I did drop to 5 KB swings for rounds 7-11. All other rounds were at 8 KB swings. Had to drop the KB reps so I could avoid skipping a whole round to recover.
Very challenging WOD today.