We end the week with a workout of the day consisting of two weighted movements. We haven’t had an Every Minute on the Minute (EMOM) for a while. EMOMs are about volume work. for a designated period of time, you perform a series of movements. You conduct each movement at the start of each minute. The faster you complete the assigned work, the more rest you have before the start of the next minute. As such, there are two big advantages to EMOMs. First, EMOMs require you to work at a high capacity to get the work completed as quickly as possible. 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:
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
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