After a tricep warmup we jumped into a 20 minute EMOM. This one proved to be a little trickier than it first looks:<\/p>\n
Minute 1: 60 double unders\/120 single unders<\/p>\n
Minute 2: 12 pullups<\/p>\n
Minute 3: Double Kettlebell hold (in the front rack)<\/p>\n
Minute 4: Rest<\/p>\n
The rest felt really good! And the jump rope really got the heart moving. We were told that we should aim to have 10-15 seconds at the end of each minute to recover – so scale the reps accordingly. I was able to complete 6 kipping pullups in that time frame, I could maybe have gotten 2 or 3 more, but definitely not the full 12 in a minute. My kips could still use a LOT of work! I was able to get one 70# kettlebell into the front rack, but not a second one.\u00a0 So I moved down to the 53# kettlebell. For 2 rounds… it got really heavy to hold it for the full minute.\u00a0 I finished the last 3 rounds with a 40# dumbbell and that was plenty challenging!<\/p>\n
And that was the day!<\/p>\n","protected":false},"excerpt":{"rendered":"
After a tricep warmup we jumped into a 20 minute EMOM. This one proved to be a little trickier than it first looks: Minute 1: 60 double unders\/120 single unders Minute 2: 12 pullups Minute 3: Double Kettlebell hold (in the front rack) Minute 4: Rest The rest felt really good! And the jump rope […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6287","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Dp","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7293,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07012019-crossfit\/","url_meta":{"origin":6287,"position":0},"title":"07012019 – CrossFit","author":"crossn81","date":"July 1, 2019","format":false,"excerpt":"For Strength, I did 5 per side front rack barbell step-ups (onto the kitchen stool), 5 side lunges, and 6 per side Romanian deadlifts each was 3 times through. I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. The MetCon was 3 x 3\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6613,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07272018-crossfit\/","url_meta":{"origin":6287,"position":1},"title":"07272018 – CrossFit","author":"crossn81","date":"July 27, 2018","format":false,"excerpt":"37 Years ago... We started a 9 minute EMOM complex with the following three movements: 30 seconds of jump rope, kettlebell rack reactive step up, and banded pull throughs.\u00a0 The reactive step up was basically a touch and go step up with the foot going down and popping right back\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6534,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07112018-crossfit\/","url_meta":{"origin":6287,"position":2},"title":"07112018 – CrossFit","author":"crossn81","date":"July 11, 2018","format":false,"excerpt":"Another long warm-up to start us off today.\u00a0 It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.\u00a0 It was a 30 second row at moderate pace, 10 straight leg box jumps (landing) from seated, and 10 double kettlebell cleans. I was definitely warm\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6892,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01192019-crossfit\/","url_meta":{"origin":6287,"position":3},"title":"01192019 – CrossFit","author":"crossn81","date":"January 19, 2019","format":false,"excerpt":"I had hoped to run or ski before the 10am CrossFit class but that didn't work for our schedule and it was cold out! I took the kids to their CrossFit class and joined the 10am group was we waited for 9am to finish up. Our warm up was 5\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6356,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04202018-crossfit\/","url_meta":{"origin":6287,"position":4},"title":"04202018 – CrossFit","author":"crossn81","date":"April 21, 2018","format":false,"excerpt":"Friday morning workout started with some shoulder warmups before an 8 minute EMOM of 2 pullups. The bulk of the workout was Mark 35. This is 7 rounds for time of 5 Bench Press 5 Power Cleans 40 Dubs I was able to do it at the scaled weights of\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6737,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10102018-crossfit\/","url_meta":{"origin":6287,"position":5},"title":"10102018 – CrossFit","author":"crossn81","date":"October 10, 2018","format":false,"excerpt":"After another long day, it was great to workout.\u00a0 Mystery Weds didn't disappoint again! Warmup was another wall walk and 20 second hold. 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