Thu, Apr 23, 2026 CrossFit
Strength
Deadlifts
4 sets of 10 rep increasing weight each set

Strength
EMOM 20

Min 1: 6 Shuttle Runs
Min 2: 0:45 wall sit OR Hip thrust (with heavy DB or KB)
Min 3: 50' suitcase walking lunges (1 DB)
Min 4: 0:45 ring lockout hold OR :30 Chin over bar PU hold
Min 5: Rest


RX 50/35 x1, Int 35/20 x1

Scaled:
15/12 calorie row/ski
50' walking lunges
10 Alternating DB snatch 25/15


Today's EMOM incorporated isometric holds with cardio. Aim to move for about :45 of each minute to build in some rest and transition time. Use bands if neccesary to assist your ring dip lockout or your PU hold. Your hip thrust hold can be with no weight at all, or you can use a KB or DB. You may do a hip thrust using a bench or a glute bridge hold from the floor.