EMOM - Strength

Thursday, August 4, 2022

CFG - Greg

1200 - 14 of us

Warm-up

AMRAP x 8 MINUTES

:30 Cardio Choice

8 Reverse Snow Angels

:30 Tuck Hold

8 Face Down Scorpions

Workout

Metcon (AMRAP - Reps)

EMOM x 20 MINUTES

MIN 1 - :45 Cardio Choice

MIN 2 - :45 Sit-Ups

MIN 3 - :45 DB Curl to Press (35/20)

MIN 4 - :45 Hollow or Tuck Hold

(Score is Total Reps of Sit-Ups + Curl to Press)

I opted for speed steps and tuck hold and used 20# DB for curl and press

R1 - 102-18-9

R2 - 83-17-9

R3 - 78-16-10

R4 - 80-17-10

R5 - 30+39-17-10 (left calf started to tighten up and I switched to single unders)

Score was 133 scaled reps.  I felt pretty smooth on the single unders going unbroken in the first round and 1-2 misses per round after that.  Tuck hold was rough.  Everything else was smooth and controlled.

Post-Workout Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 - :45 Slow DB Floor Press

MIN 2 - :45 Bench or Box Dips

MIN 3 - :45 Rest or Core

I used 40# for the floor press and it was too heavy.  I did box dips.  For core, I did bird dogs.

R1 - 15-14

R2 - 6-12

R3 - 10-14