EMOM – Foundation CrossFit

Training

Friday 4/1

WORKOUT for Friday 4/1/2022

“KAREN”
150 wall ball for time (10:00 cap), 8/14/20lbs

(Rx+ is 150 bell ball for time)

then

EMOM x 12
a. 6 (alternating) split snatches
b. 12+ toes-to-bar

Post time to whiteboard!

WATCH:

March 31, 2022/by Andrew

Training

Monday 4/26

For many hanging exercises (kipping pullups, toes-to-bar, muscle-ups) moving into a global arch shape can initiate the kip speed up the rep.

IN-GYM WORKOUT for Monday 4/26/2021

Warmup

15 air squats
12 calories
9 hand-release (or handstand) pushups
6 pullups
3 toes-to-bar

Repeat until coach says otherwise!

Workout

EMOM for 30 minutes:
a. 12-18 calories
b. 5-8 deadlifts
c. 12-18 pistols / step-downs
d. 5-8 (c2b) pullups
e. 1 clean + 2 jerks

Focus on completing the Rx work within the minute with some time (10-20sec) to rest before the next interval. We’d prefer you maintain the most-complex version of the skill and adjust the reps in terms of scaling.

Go heavy on the jerks! Post results to your journal and the whiteboard.

READ: Inconsistent on the Rings? – CrossFit Journal
WATCH: 2-Part Follow-Along Kettlebell Workout

April 25, 2021/by Andrew

Training

Saturday 1/23

IN-GYM WORKOUT for Saturday 1/23/2021

Prep

E2MOM do 1-2-3-2–1 pullups, as strict as possible, for TWO rounds

As a group HANG as long as possible for 7:00- every break do one round of 5 pullups + 10 pushups + 15 slam ball + 20 lunges.

Strength

EMOM do 3 power cleans for TEN ROUNDS.

Conditioning

Every 2:00 on the minute for 30:00
a. 60 bumper hops (double unders if you have a jump rope)
b. 40 mountain climbers
c. 20 Z-press with bumper
d 10 ground-to-overhead, 20/35/50kg

Choose a bumper plate for both the hops and Z-presses. Whatever thickness you use for the hops should be determined what you can press out for the prescribed number of reps. Ideally use a barbell for the ground-to-overhead. Mountain climbers should be done with knees-to-arm without touching the ground.

Stretch

Calf stretch: 1:00/side
Elevated Samson stretch :30/side twice

READ: Break Before You’re Broken – CrossFit Journal
WATCH: At-Home HIIT Workout with Team Mots

January 22, 2021/by Andrew

Training

Wednesday 12/30 – CONFRONTATION

Day 11 of the 12 Days of FOUNDATION: Do 11 thrusters

Or do 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run

CONDITIONING for Wednesday 12/30/2020

CONFRONTATION

EMOM x 21:00
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings

Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!

READ: The Science Behind Hangovers- And What to Do If You Get One – TED Ideas
WATCH: Today’s workout in video form!

December 29, 2020/by Andrew

Training

Thursday 12/3 – 40:00 EMOM

CONDITIONING for Thursday 12/3/2020

every 2:00 on the minute for 40:00
– 60 double unders
– 40 mountain climbers
– 20 strict press
– 10 ground-to-overhead, medium-heavy

Complete 60 double unders within 2:00 on the clock, then 40 mountain climbers before 4:00, 20 strict press before 6:00, etc. Our goal here is to work no more than :90 per interval so adjust and modify your movements as needed.

READ: What An Anti-Racist Business Strategy Looks Like – Harvard Business Review

December 2, 2020/by Andrew

Training

Wednesday 6/3

If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.

STAY SAFE CAPITOL HILL.

Did you know: We added a 6:30pm HIIT class for tonight!

WORKOUT for Wednesday 6/3/2020

3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest

Post total completed reps to comments! Use this timer.

Notes
As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.

Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.

2nd Serving- Need More Work?

every minute on the minute for 30:00 do one snatch

If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

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WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!