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8 Effective CrossFit EMOM WODs You Must Try Out (Scaled Versions Included)

CrossFit EMOM WODs – 3 Chelsea

EMOM in 30 Minutes:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats

This Girl Workout is a relatively long EMOM and therefore incredibly mentally taxing. Athletes should be able to complete all three exercises within a minute, with a few seconds to spare before the next minute starts.

RX+ athletes can complete this workout wearing a weight vest or add +1 rep to each exercise and see if they can still complete all 30 rounds.

Scaling: Every minute on the minute for 20 minutes perform:

  • 3 Jumping Pull-Ups
  • 6 Incline Push-Ups
  • 9 Air Squats

If you find yourself unable to complete the workload inside the minute, keep going until the time cap comes around. Your score however is the number of rounds you successfully completed inside the minute.

back workoutsSource: Photo courtesy of CrossFit Inc

4 Hero WOD Joost

EMOM in 20 Minutes:

  • Minute 1: 6 Wall Ball Shots (9/6 kg) + 3 Bar Muscle-Ups
  • Minute 2: 12 Box Jumps (24/20 in)
  • Minute 3: 4 Power Snatches (55/40 kg) + 6 Overhead Squats (55/40 kg)
  • Minute 4: 10 Toes-to-Bars + 10 Knees-to-Elbows
  • Minute 5: 17 Push-Ups

On a 20-minute clock, perform 4 rounds of the prescribed work in the order written every minute on the minute.

Scaling: EMOM for 20 minutes

  • Minute 1: 6 Wall Ball Shots (8/4 kg) + 3 Jumping Pull-Ups
  • Minute 2: 12 Box Jumps (24/20 in)
  • Minute 3: 4 Push Presses (40/25 kg) + 6 Overhead Squats (40/25 kg)
  • Minute 4: 10 MedBall Sit-Ups + 10 Knee Raises
  • Minute 5: 17 Knee Push-Ups

This hero workout is dedicated to First Responder Joost van Wijk who passed away on December 9, 2017.

Workout designed by Lonny Drees @crossfitzwijndrecht

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