Every Minute on the Minute or EMOMs are workouts where you complete a set amount of work at the beginning of each minute. Â You then rest for the remainder of the minute before repeating that work at the start of the next minute. Â Because of the forced rest, EMOMs are a great way to build volume over harder movements, whether that means moving more weight, building reps of a hard skill, or elevating the heart rate over and over and over again.
In the first workout today, we will use EMOMs to build volume on a highly skillful movement, the pistol. Â In the second workout, we will use EMOMs to build volume pulling a heavy deadlift and then working our posterior chain through some kettlebell swings.
CrossFit Alloy WOD for 12/2/2016:
Gymastics skill work:
EMOM 7 Min:
10 Pistols
MetCon:
EMOM 14 Min:
Min 1: 5 Deadlifts (315/215)
Min 2: 10 KB Swings (2/1.5)
6:30pm – Olympic Lifting with the Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
EMOM 14 Min:
Min 1: 5 Deadlifts (255/175)
Min 2: 10 KB Swings (1.5/1)
Brass:
EMOM 14 Min:
Min 1: 5 Deadlifts (225-185/155-125)
Min 2: 10 KB Swings (1.25/0.75)
Bronze:
EMOM 14 Min:
Min 1: 5 Deadlifts (135-115/95-75)
Min 2: 10 KB Swings (1.0/0.5)