Category Archives: EMOM

Every minute on the minute

Pullups, T2B, Pushups and Thrusters then Situps

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Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019. 

Then not for time

Results:  Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped.  Don’t know if I am looking forward to the retest.  Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.

L-Sit Progressions then Run, Pullups, T2B and Pushups

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Crossfit Invitcuts WOD from July 24, 2019.

Take 15 minutes and work on L-Sit Progressions.

Then E5M for 20 minutes (4 rounds).

  • Run 400m
  • 8 x Strict Pullups
  • 12 x Toes to Bar
  • 16 x Pushups

Results:  L-Sits are still a work in progress.  Metcon 3:48 (1:43 run), 3:53 (1:45 run), 4:08 (1:50 run), 4:48 (1:51 run)

Presses then Row and Dumbbell Clean and Jerk

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Based on the Crossfit Invictus WOD from July 23, 2019.

E2M for 6 minutes

  • 3 x Strict Press

E2M for 6 minutes

  • 2 x Push Press

E2M for 8 minutes

  • 1 x Split Jerk

Then E5M for 15 minutes

  • Row 500m
  • 20 x Single Arm Dumbbell Hang Clean and Jerk (10 per Arm) @ 20kg

Results:  Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs.  Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).

TGUs, Cleans and Glute Bridges

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Not for time, 3 rounds of

2 x Turkish Getups per Side

Then every 2 minutes for 15 minutes, Hang Power Cleans

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then every 2 minutes for 15 minutes (5 rounds), work up to a heavy

  • 1 x Power Cleans

Then not for time 3 rounds of

  • 5 x Glute Bridges

Results: TGUs 14-16-18kg.  HPCs  80-95-105-115-130lbs.  PC 135-145-150-165-175lbs (new 1RM). 

Deadlifts and Lungesters

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 Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.

Deadlift

  • 5 x @ 75-80%
  • 3 x @ 80-85%
  • 2 x @ 85-90%
  • Max Reps at 80%

EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds.  This is the Street Parking WOD from Marh 14 posted on Instagram.

  • 6 x Deadlifts @ 95lbs
  • 3 x Lungsters @ 95lbs

Results:  Deadlifts used 235-265-285lbs.  Max reps 11 @ 235lbs.  For the metcon, started as an EMOM, ended as a AMRAP.  Only got to 4 rounds plus 8 reps (5th minute) on the EMOM.  Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes.  Completed 6 rounds plus 7 reps for the second part.  Total 11 rounds plus 6 reps.  Should have gone with 75lbs.