Every Minute on the Minute or EMOMs are workouts where you complete a set amount of work at the beginning of each minute. You then rest for the remainder of the minute before repeating that work at the start of the next minute. 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. 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)