Self-determined Intensity

Iron Grip CrossFit – CrossFit

EMOM: Every Minute On the Minute. This is a training format that has seen much more use within CrossFit than other training programs. Its effectiveness lies in the self-determining nature of the work to rest ratio. You determine your own work and rest period based on how hard you work to complete the task within that minute. This makes the EMOM a very effective way to measure your endurance and stamina across multiple sets of some exercise. Don’t be fooled, however, if an EMOM feels easier than our usual workouts. It may not leave you in a heaving heap like some workouts do, but done effectively you’ll still end up getting plenty of work done by the end.


Warm-up (No Measure)

3 Rounds

20 Walking lunges

20 second L-sit

10 Burpees


Kipping pullup


A: Metcon (AMRAP – Reps)

EMOM: 12 Minutes

1: 100 meter run

2: 9 Pullups

3: 8 Clean + jerk @ 95/65
Rx+ =

MB carry run w/ 20/14#

Chest to bar pullups

115/85# C+J

B: Metcon (Time)

For time:

100 Situps

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