An “EMOM” (short for Every Minute on the Minute) is a great way to train for volume over a short, controlled period of time. Â The idea is to pick a movement and reps that forces the athlete to work at a high intensity for 20-30 seconds. Â Then after a 30-40 second rest, the athlete does the same work again. Â This continues for a predetermined amount of time. Â 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. Â For example, we can add 10 lbs to a clean, or we can add 2 more reps to a pullup. Â 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!