An “EMOM” (short for Every Minute on the Minute) is a great way to train for volume over a short, controlled period of time. The idea is to pick a movement and reps that forces the athlete to work at a high intensity for 20-30 seconds. Then after a 30-40 second rest, the athlete does the same work again. This continues for a predetermined amount of time. One reason that EMOM’s are so effective is that we can easily manipulate one aspect of the work in order to make it slightly harder without killing the athlete. For example, we can add 10 lbs to a clean, or we can add 2 more reps to a pullup. In a way, we are tricking our bodies to do more over a long period of time.
CrossFit Alloy WOD for 4/22/2016
Olympic Lifting Accessory Work:
Squat Snatches
2, 2, 2, 2, 2
*These should be tap and go
MetCon:
EMOM 10 Minutes:
5 Muscle Ups
Post Squat Clean Weight to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
EMOM 10 Minutes:
3 Bar Muscle Ups
Or
7 Chest to Bar Pullups
7/5 Ring Dips (no Band)
Brass:
EMOM 10 Minutes:
5 Pullups (may be banded)
5 HR Push-ups (knees)
Bronze:
EMOM 10 Minutes:
5 Jumping Pullups
5 Push-up (knees)
Squat Snatch: 75 lbs. x 2 reps (focused on form)
Steel: all strict bar muscle-ups (no band). Strung all 3 bar M-U’s in a row for all 10 rounds. Thanks for pushing me, Carri!
My time for 30 (bar) muscle-ups is now 9:25!