Wednesday's workout provides a little twist on a popular CrossFit workout style -- EMOM.
Every Minute on the Minute.
If you're not totally up to date with your CrossFit Lingo, in an EMOM, an athlete will start each round at the start of every minute (0:00, 1:00, 2:00, etc). During that minute, they will complete the required reps and then rest for whatever time remains in that minute.
Today's workout is going to test how long you can maintain your pace. We've got 21 reps that all need to be done inside of 1:00. And you'll keep going until you can no longer finish your work within that minute.
Now, depending on what equipment you have and how well that fits into your current athletic capacity, you may run into one of two situations with this workout:
1. Your available DBs or Odd-Objects are too light for you (congrats!) and you are able to maintain the EMOM stimulus of this workout past the 10:00 mark on the clock. If that happens, beginning with the round at 10:00, you will add 1 rep to each exercise (i.e. at 10:00 do 8 reps of each exercise, at 11:00 do 9 reps of each exercise, etc) every round until you can't get the work done within the minute.
2. You look at this workout and/or your available weights and think "I'll be lucky to get 1-2 rounds in!" Not a problem! We want you to push yourself early to try and stick with the EMOM structure. Once you have hit the wall (even if its the 1st round!), you'll begin treating this workout as a 10:00 AMRAP, simply trying to do as many rounds of 21 reps as you can before the clock hits 10:00.
The overall goal should be to get at least 7 rounds through this workout. So if you are blessed with options for weights, pick something you think will let you get to that point in the workout.
The videos linked below will help you understand how the workout should look and feel, but if you have any questions, don't hesitate to reach out to us here, via e-mail (email@example.com), or through our social media pages (Instagram, Facebook, YouTube).
Body Armor Brief