Category Archives: EMOM

Every minute on the minute

T2B then Press, Pullups, Row and Snatch

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Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.

Racked Reverse Lunges and Handstand Pushups

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Tried to do the Crossfit Invictus workout from October 7, but misread it and then thought I needed to modified it because it was not working, which made it even harder (IMHO).  My modified version is:

Every 3 minutes for 30 minutes (10 sets) do the following:

  • First 2 minutes, 8 x Reverse Lunges each leg with Bar in Front Rack Position @ 45 kg
  • Third minute, 60 seconds Strict Handstand Pushups for Max Reps

Results:  Ended up doing a lot of reverse lunges (80 per leg) plus 51 HSPU (10-5-3-8-5-5-5-5-5-5).

Push and Pull in Two Planes

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Warm up with 200 Double Unders.

Made this one up based on something I heard in my level one class regarding different planes of motion.  Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.

EMOM for 18 minutes do the following two triplets alternating each minute:

Even minute:

  • 3 x Strict Press @ 2/3 body weight (45kg for me)
  • 6 x Hand Release Pushups
  • 3 x Dips

Odd minue:

  • 3 x Pullups
  • 6 x Reverse Rows with feet on box
  • 3 x Hanging Cleans @ 2/3 Body Weight (45kg)

Then 20/10 Tabata for 4 minutes (8 rounds) of:

  • Superman Hold
  • Hollow Hold

Results:  Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35.  Second part worked pretty well.  Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.

Dumbbell Snatches and Buprees plus Rowing and Pushups

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Part A: EMOM for 10 minutes do the following:

  • Even Minute, 5 x Dumbbell Snatch Right Hand @ 26kg
  • Odd Minute, 5 x Dumbbell Snatch Left Hand @ 26kg

Part B: Then for time do 5 rounds of:

  • 20 x Claorie Row
  • 20 x Pushups

Part C: Then for time do 100 Dumbbell Snatches @ 20kg, EMOM do 5 Burpees.

Results:  Forgot to start my watch for Part B so no idea how long it took.  For Part C – 8:50.