I am a big proponent of CrossFt HQ programming and one of the few affiliates that follows HQ programming. I do so because I believe it gives better results than anything I have seen elsewhere. But believing isn’t important, CrossFit isn’t about faith, it is about measurable results and time and again HQ programming wins out.
Our athletes at CrossFit Empower have proven that with their competition results. Our little gym on Dunbar Street is producing faster gains than most CrossFits in Vancouver and Western Canada based on our Open results. And I don’t think it is because we are better, we simply follow better programming.
But nothing is perfect. And I haven’t drank so much of the CrossFit Kool Aid that I think everything from HQ is perfect and divine. From time to time WODs show up that concern me.
The EMOM format (every minute on the minute) is an excellent format for body weight movements like burpees, push ups, pull ups, sit ups, squats, lunges, ring dips, etc. I do not feel it is the best for loaded movements like back squats and deadlifts or anything that puts the core under load.
My experience is that the legs recover faster than the core and when you are fatigued the core tends to break down and form suffers. With EMOM the turning point from easy to difficult is often quite sudden and unexpected. For myself and all my athletes I coach extreme discretion when taking on a WOD like today’s loaded EMOM.
Round 1: Burpees & Back Squat
In minute 1: 1 Burpee & 1 back squat
In minute 2: 2 Burpees & 2 back squats
and so on until you cannot complete the reps required in the given minute.
Rest 3 minutes
Round 2: Burpees & Shoulder Press
In minute 1: 1 Burpee & 1 shoulder press
In minute 2: 2 Burpees & 2 shoulder press
and so on until you cannot complete the reps required in the given minute.
Rest 3 minutes
Round 3: Burpees & Deadlift
In minute 1: 1 Burpee & 1 deadlift
In minute 2: 2 Burpees & 2 deadlift
and so on until you cannot complete the reps required in the given minute.
Only on the shoulder press did I feel I could safely push to total fatigue and that is because the weight was light and the spine in a neutral position. On both the back squat & deadlift I tapped out early when things were challenging but still safe.
If you are new to these movements I recommend light weight and even using an air squat (no load) in place of a weighted squat. You will get a good workout even without load.
In fitness the secret to success is consistency and it is hard to train consistently when you are injured! Play safe, stay healthy, have fun:)
Leave A Comment