Breaks

There are good times to take breaks in a WOD. And there are poor times to take breaks. In today’s EMOM, it would be unwise to put the bar down after the squat clean. It forces you to do extra work. And we need you to be efficient. How about the burpee box jumps? The best spot to take a short breather would be the top of the box. One or two breaths, hop down and go right into the next burpee.

But what about water? Shouldn’t you stay hydrated? Maybe during a 20 minute workout in the heat of the summer, but for an 8 minute AMRAP, you’ll be absolutely fine without.

Water breaks and trips to the chalk bucket during short workouts are generally an excuse to take a break. But you’re perfectly hydrated and hands are still chalky.Β 

So do your fitness a favour. Hang on to that bar, drop down to the floor or pick up that bar – because unnecessary breaks are for sissies.Β 

Build up to WOD weight for Squat Cleans

EMOM 7 min
1 Squat Clean + 2 Front Squats (75-85%)

AMRAP in 8Β min
3 Burpee Muscle-ups (6 burpee pullups)
6 Burpee Box Jumps (30/24”)

 

 

40 thoughts on “Breaks”

  1. EMOM 7 min
    1 Squat Clean + 2 Front Squats @ 105#

    AMRAP in 8 min
    6 burpee pullups)
    6 Burpee Box Jumps @ 24″

    5 rounds + 5 burpee pullups

    Big class! Those box jumps πŸ™‚

  2. Build up to WOD weight for Squat Cleans
    #65-85-95-115

    EMOM 7 min
    1 Squat Clean + 2 Front Squats (75-85%)
    3 @ # 125 & 4 @ #135

    AMRAP in 8 min
    6 Burpee / pullups (jump assisted)
    6 Burpee Box Jumps (24”)

    Thanks Patrick for the tips today. Also for those who know the 80’s comedic reference “Dorf On Golf” starting Tim Conway, I was like “Dorf On Pullups” today for me! Following the link below if you want a laugh!

    https://www.youtube.com/watch?v=pEig1D4sJdI

  3. Mob + WUx2

    Build up Squat Clean
    3×115-2×135-2×155#

    EMOM 7 min
    1 Squat Clean + 2 Front Squats (75-85%)
    … used 155# (about 60%) because wasn’t feeling super confident, still tight from past 2 days, concentrated on technique and speed under bar.

    AMRAP 8 mins
    3 Burpee Muscle-ups
    6 Burpee Box Jumps (30/24”)
    = 4 rounds + 1 MU
    … needed good accuracy on jumps to nail a good false grip on every MU.

  4. Speaking of water break and hydration, Crossfit had been posting a lot of interesting articles on the subject lately, mostly in the Crossfit Journal. Subjects range from the real/tested effects of dehydratation on performance, the dangers of over-hydration, debunking claims from sports drink companies etc etc.

    Good reads.

  5. Build up to WOD weight for Squat Cleans
    55#x2 85#x2. 105#x2 110#x2
    EMOM 7 min
    1 Squat Clean + 2 Front Squats (75-85%) 110#
    Had to stop because my knee hurts when i do squats :@:@

    AMRAP in 8 min
    6 burpee pullups
    6 Burpee Box Jumps (30/24”)

    5 rounds even . Got attacked by the box @&[email protected]!!
    Had to walk it out

  6. Mobility
    WU x 1
    Group Mobility

    Build up to WOD weight for Squat Cleans
    55-75-85#

    EMOM 7 min
    1 Squat Clean + 2 Front Squats @85# (go heavier next time)

    AMRAP in 8 min
    3 Burpee Muscle-ups (scaled to 6 burpee pullups)
    6 Burpee Box Jumps (20”)

    Total: 5 rounds + 1 box jump

    Fun, thanks Patrick. Good job everyone!

  7. Mob WUx2

    Build up Squat Clean
    3×95-2×115-1×135#-1×145#-1×155

    EMOM 7 min
    1 Squat Clean 2 Front Squats (75-85%)
    … used 145#

    AMRAP 8 mins
    6 Burpee Pull-ups
    6 Burpee Box Jumps (30”)
    = 4 rounds 5 Burpee Pull-ups

  8. EMOM 7 min
    1 Squat Clean + 2 Front Squats (75-85%) – Used 75#

    AMRAP in 8 min
    3 Burpee Muscle-ups (6 burpee pullups) – scaled to 6 jumping pullups
    6 Burpee Box Jumps (30/24”) – scaled to 12″ box + 25# plate…the rest at 12″ box + 10# plate
    Total 3 rounds + 8

  9. Build up to WOD weight for Squat Cleans
    85#x2 95#x2. 105#x2
    EMOM 7 min
    1 Squat Clean + 2 Front Squats (75-85%) 105# Should have went heavier…

    AMRAP in 8 min
    6 burpee pullups
    6 Burpee Box Jumps (30/24”)

    First time using 24″ box in a wod – I was scared to death…the box jumps took FOREVER to finish….

    3 rounds and 3 BPU

  10. EMOTM 7mins
    1 Squat clean +2 Front Squats @85#

    WOD
    AMRAP 8 mins
    6 burpee jumping pull-ups
    6 burpee box jumps (12″ box with 25#)

    3 rounds + 5 BPU

    The old me would have definitely skipped this WOD. Box jumps terrify the hell out of me, and anything squatty is not my friend. But I am trying my best to be accountable, get stronger and lose those 30# I put on.
    Thank you Kevin for pushing me to do 85#. It was out of my comfort zone, but I did it πŸ™‚

  11. Mobility
    WU x 1
    Group Mobility

    Build up to WOD weight for Squat Cleans
    55-65-75-85#

    EMOM 7 min
    1 Squat Clean + 2 Front Squats @85#

    AMRAP in 8 min
    3 Burpee Muscle-ups (scaled to 6 burpee pullups)
    6 Burpee Box Jumps (20”)

    Total: 5 rounds + 2 burpee pullups

    Thanks Patrick!

  12. Mob WUx2

    Build up Squat Clean
    2×135-155-165-175-185

    EMOM 7 min
    1 Squat Clean 2 Front Squats (75-85%)
    … used 185#

    AMRAP 8 mins (Scalled to Burpee Bar Muscle-ups)
    6 Burpee Pull-ups
    6 Burpee Box Jumps (30”)
    = 5 rounds 3 Burpee Box Jumps

    Great work morning folks!

  13. Build up Squat Cleans x 2
    135 – 155 – 175

    EMOTM for 7 min
    1 Squat Clean + 2 Front Squats @ 175#
    (not as awful as I thought it would be)

    WOD as Rx’d
    4 rounds + 2 Burpee Muscle-Ups

    Fun class!

  14. – Mob
    – WUx2

    EMOM 7…
    – 1x clean + 2x front squat @ 135#

    WOD scaled to…
    – 6 burpee pull ups
    – 6 burpee box jumps 30″
    = 3 rds + 3 box jumps

  15. Mobility
    WU x 1
    Group Mobility

    Build up to WOD weight for Squat Cleans
    85-100-110#

    EMOM 7 min
    1 Squat Clean + 2 Front Squats @110#

    AMRAP in 8 min
    6 burpee pullups
    6 Burpee Box Jumps (24”)

    Total: 4 rounds +5 box jumps

  16. Mobility + WU

    Clean – build up to WOD weight
    85-95-105-115 (x2 for all lifts)

    EMOTM – 7 minutes
    1 squat clean + 2 front squats

    115 for 4 rounds then realized my weight wasn’t right…oups! 125 for 3 rounds

    AMRAP – 8 minutes

    6 burpee pull ups
    6 burpee box jump @ 20′

    4 rounds + 2 burpee box jump

    Thanks Amanda! Fun class!

  17. wux2
    group mob
    Build up to WOD weight for Squat Cleans
    135-155-185

    EMOM 7 min
    1 Squat Clean + 2 Front Squats @185#

    AMRAP in 8 min
    3 Burpee Muscle-ups (scaled to 6 burpee pullups)
    6 Burpee Box Jumps (30”)

    Total: 4 rounds + 2 burpee pullups

  18. Mob, WUx2
    Group mob

    Squat clean warmup
    95 – 105 – 115 – 120

    EMOTM for 7 minutes
    1 squat clean 2 front squat @ 120#

    WOD
    AMRAP 8 minutes
    6 burpee pull-ups (jumping, rings)
    6 burpee box jumps 20″

    4 rounds 1 burpee pull-up

  19. mob wux2
    group mob
    squat clean
    95×1 115×2 135×2 155×1
    EMOTM for 7 min
    1 squat clean + 2 front squat
    135 first set 145 for the rest
    AMARAP in 8 min
    3 burpees MU ( 6 burpees pull up)
    6 burpees box jump 20 in
    total 5 round 2 burpees pull up

  20. I loved everything about today’s WOD. I hate burpees, but loved them today with the pullups and boxjumps.

    Worked up to 90# Clean, I feel I should have gone heavier as my 1RM is being limited by my ability to drop under the bar, not my ability to get the weight. Next time go heavier.

    EMOTM for 7 mins @ 90#
    1 clean & 2 front squats

    AMRAP 8 mins
    3 Burpee Muscle-ups (scaled to 6 pullups) Felt awesome to do pullups in a WOD for the first time almost 1.5 years. πŸ™‚
    6 Burpee Box jumps @ 24″

    4 rounds and 1 Burpee box jump

    Can’t wait for this one to come up again.

  21. squat clean warm up
    85-105-125-135#

    EMOM 7min
    1 squat clean + 2 front squats @ 145#

    WOD w/ burpee pullups
    5 rounds

    Thanks Mandy πŸ™‚

  22. EMOM 7 min
    1 Squat Clean + 2 Front Squats @ 145#

    AMRAP in 8 min
    6 burpee pullups
    6 Burpee Box Jumps @ 24β€³ (just wasn’t feeling it at 30″ today)

    3 rounds + 3 burpee pullups

  23. Mob WUx2

    Build up Squat Clean
    35# – 40# – 45#

    EMOM 7 min
    1 Squat Clean 2 Front Squats (75-85%)
    … used 45#

    AMRAP 8 mins
    6 Burpee jumping Pull-ups
    6 Burpee Box Jumps (12″)
    = 4 rounds 1 Burpee Pull-up

  24. WU x 2

    Squat Clean x 3

    135-145-155-165#

    EMOM 7 min
    1 Squat Clean + 2 Front Squats @ 175# (85% front squat)

    AMRAP in 8 min
    6 burpee pull-ups
    6 Burpee Box Jumps @ 30″

    4 rounds + 1 pull up

    Enjoyed this one.

  25. Squat Cleans x 1 to WOD Weight:
    60-70-80-90

    EMOTM for 7 Minutes @ 90#
    1 Squat Clean + 2 Front Squats

    8 Min AMRAP
    6 Burpee + pull up
    6 Burpees + box jump on 24# box
    3 Rounds + 3 burpee + box jump

    So close to finishing 4 rounds…next time. That was a good one πŸ™‚

  26. squat clean
    35-40-55-60

    EMOTM for 7
    1 squat clean + 2 front squats 60#

    AMRAP in 8
    6 burpee pull ups
    6 burpee box jumps

    3+1 burpee pullup

  27. Mob WUx2

    Build up Squat Clean
    55# stayed there and worked on form over and over and over again. I could not break the Mental Block and stop pulling the bar up!!! I need to Work on this a lot. Thank you Amanda for all the tips and help.

    EMOM 7 min
    1 Squat Clean 2 Front Squats (75-85%)
    55# stayed there and worked on form

    AMRAP 8 mins
    6 Burpee jumping Pull-ups
    6 Burpee Box Jumps (16β€³)
    = 4 rounds 1 Burpee Pull-up

  28. EMOTM 7mins
    1 Squat clean +2 Front Squats @45#

    WOD
    AMRAP 8 mins
    6 burpee jumping pull-ups
    6 burpee box jumps (12β€³ box)

    3 rounds + 5 burpee pull-ups
    Scaled down to step ups after round one.

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