Workout of the Day

Friday Fun Times

Written By Charleh Knighton  |  Deadlifts 

20 Minute EMOM
Min 1: 10 Deadlifts
Min 2: 200-meter run

DL weight, use 65% of your 1RM

WODprep Strategy Top Tips:

Hey there! It’s time for your Friday CrossFit workout. Today, we have a 20-minute EMOM (Every Minute on the Minute) waiting for you. It’s going to be intense, but fun!

To start off, we’ll focus on deadlifts. In the first minute of each round, you’ll be doing 10 deadlifts. But here’s the catch – we’ll use 65% of your one-rep max (1RM) as the weight for the deadlift. So, make sure you know your 1RM beforehand.

Alright, once that first minute is up, it’s time to switch gears and get some cardio in. For the second minute of each round, you’ll go for a 200-meter run. Push yourself, but remember to maintain a pace that you can sustain throughout the workout.

Now, we’ll keep repeating this cycle for a total of 20 minutes, which means you’ll complete 10 rounds in total. Just remember to stick to the time intervals strictly, moving swiftly between the deadlifts and the runs.

If you find the weight or intensity too challenging, don’t worry. You can always adjust the workout to your fitness level. You can decrease the number of deadlifts to 8 or 6 per minute if needed. You can also reduce the run distance to 150 meters or adjust your running speed to a comfortable jog.


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