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

7 Bergeron DBeep Test

On the Minute For As Long As Possible:

  • 7 Dumbbell Goblet Thrusters (50/35 lb)
  • 7 Alternating Dumbbell Power Snatches (50/35 lb)
  • 7 Burpees

After 10 Rounds, add 1 rep to each movement.

A twist of the Bergeron Beep Test, this CrossFit EMOM WOD is performed with dumbbells. Every minute on the minute for as long as possible, complete the 21 listed reps. If you make it past the 10th round, add one rep to every exercise (round 11 would be 8 reps of everything and so on).

Scaling: On the Minute For As Long As Possible:

  • 4 Dumbbell Thruster
  • 4 Alternating Dumbbell Power Snatches
  • 4 Burpees

After 10 Rounds, add 1 rep to each movement.

Choose weights that will allow you to complete at least 7 rounds, but aim to make it slightly beyond 10 rounds.

This is a great workout to use as a benchmark and revisit every now and then to see your progress.

Read more: Essential Dumbbell Exercises CrossFit Athletes Must Master

8 Training Think Tank Throwdown

EMOM for Total Load in 10 Minutes:

Odd Minutes:

  • 25 Double-Unders
  • 6 Bar Facing Burpees
  • 1 Clean

Even Minutes:

  • Rest

Complete all exercises within the minute. Increase the weight of the clean by at least 5lb every round.

If you miss you can try again at that same weight within the minute. If you fail to complete a clean within the minute, you can drop weight for your next minute. Score is the sum of 5 successful lifts.

Scaled: EMOM For Total Load in 10 Minutes:

Odd Minutes:

  • 25 Single-Unders
  • 6 Bar Facing Burpees
  • 1 Clean

Even Minutes:

  • Rest

Read more: 9 Quick Workouts To Do At Home When You’re Short On Time

 

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