Workout Description
Strength:EMOM101: 5-10 HSPU2: 12 DB box step upMetcon:75/50 calorie row50 DB Snatch25 Burpee Box Jump Over
Why This Workout Is Hard
The strength EMOM primes the body without causing excessive fatigue due to consistent rest. However, the metcon is a significant test of endurance and stamina. The 75/50 calorie row demands high aerobic capacity, followed by 50 moderate-weight DB Snatches that will tax grip and shoulders. Finishing with 25 Burpee Box Jump Overs ensures a high heart rate and full-body exhaustion, making this a true grinder for the average CrossFitter.
Movements
- Dumbbell Box Step-Up
- Burpee Box Jump-Over
- Dumbbell Snatch
- Handstand Push-Up
- Row
Modality Profile
Handstand Push-Up and Burpee Box Jump-Over are Gymnastics (2 movements). Row is Monostructural (1 movement). Dumbbell Box Step-Up and Dumbbell Snatch are Weightlifting (2 movements). With 5 total movements, the percentages are G: 40%, M: 20%, W: 40%.
