Guest Programmer – Christian Harris
June 24-July 7, 2024
Every minute on the minute for 20 minutes:
Minute 1: 6 clean and jerks
Minute 2: 12 strict handstand push-ups
Minute 3: 60 double unders
Minute 4: 14/18-calorie row
♀ 95-lb barbell
♂ 135-lb barbell
Scaling:
Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!
Intermediate option:
Every minute on the minute for 20 minutes:
Minute 1: 6 clean and Jerks
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 9/12-calorie row
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
Every minute on the minute for 20 minutes:
Minute 1: 6 clean and Jerks
Minute 2: 6 push-ups from the knees
Minute 3: 30 single-under
Minute 4: 6/9-calorie row
♀ 35-lb barbell
♂ 45-lb barbell
Coaching Cues:
Resources:
The Clean and Jerk
The Strict Handstand Push-Up
The Double-Under
Rowing
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Featured photo:
Comments on 240701
77 Comments
Completed Rx. Wife joined in for the fun
https://youtu.be/-53nzqVAG6c?si=p0JRMymJB6as5y9q
Scaled to 30 DU and 12 calorie row. Otherwise, as rx'd.
Spicy. Unbroken C&J through first 3 rounds. Tried singles in round 4; was easier and took me 40 sec vs. 30 sec unbroken. Still, I’m not sure I came into HSPUs any fresher. Did
HSPUs 8-4 / 8-4 / 6-4-2 / 5-3-2-2 / 4-2-2-1-1-1-1. Obviously, they were starting to go away by the end – barely finished the last round in the minute. Dubs were actually not bad today. Only a couple mess-ups each round, and was able to string together big sets. Row was the only thing that didn’t seem to get any harder.
51m/5'10"/185
1: 6 clean and jerks 95#
2: 8 strict HSPU
3: 60 DUs
4: 14 cal row
Advanced everything except did 8 strict handstand push ups
95# barbell
Scaled to intermediate
20min Emom
6 cj at 115
6 strict hspu
45 jump jacks
11 cal row
M55/150ish..
Scaled -
EMOM 20:00 of;
6 C&J 75#
8 feet on 24" box, hands on 10# weights push-ups
40 jump double taps
9 calorie row
..done
Rx Completed
Scaled
#85 c+j
12 pushups
45 dus x 2, 30 dus rest
12 cal x 2, 9 cal x 2, 12 calls last
still figuring out where to scale. My engine gave out on me today, but I’m fairly close to intermediate.
Intermediate scale but subbed 12 sdhp with 1.5pd KB for row cals. Bloomington east in Kansas, 95 with 75% humidity. Freaking miserable out.
37 / M / 5'9" / 140lbs
Minute 1: 6 clean and Jerks, 30lb dumbbells
Minute 2: 6 shoulder presses, 30lb dumbbells
Minute 3: 30 double-unders
Minute 4: 15 SDHPs, 30lb dumbbell
25:31
Had to add a minute of rest before and/or after the C&Js most rounds. Obviously did not scale those down enough.
intermediate - 35kg C&J, 12 press ups, 30DUs & 9 cal
5 rounds of:
power clean 135#x6
overhead db press 25#x6
push ups x12
box jumps 7”x60
row x18cal
Intermediate, 4+ rounds, didn't finish some, but wow, what a workout
Post 2nd shift at the Y. Had to setup some stations gapped out. Intermediate scale.
finished each minute with 30-40 s to spare. Maybe too scaled but 12 HSPU and 60 dubs every round would have taken my lunch money. Good workout regardless!
1.- Clean & Jerk 6-6-6-5-5
2.- Strict Hand Stand Push Ups 12-12-5-5-5
3.- Doblue Unders 30-60-60-60-60
4.- 18 Cal Row 10-15-15-12-12
Its awfull, duty speaks to all
M 53/205/6’
Scaled barbell to #105 and 12 pike hspu for strict hspu. 60 double unders and 18 cal on the rower.
Matt
6 clean jerk #95 (unbroken) (:25)
6 strict handstand push ups 1 pad (unbroken) (:25)
30 du (:20-:40)
150m run (:37-:45)
Holly
6 clean jerk #75
6 kipping handstand push up 1 pad (5 on rounds 4-5)
30 du
150m run (:40-:45)
6 CL&J (95lbs)
6 HSPU to abmat
60 DU’s
12 cal Row
Good job!
Every minute on the minute for 20 minutes:
Minute 1: 6 Clean and Jerks @65lbs
Minute 2: 6 Push Ups off the ground
Minute 3: 30 Single Under’s
Minute 4: 9 Cal Row
Attempted Rx’d, but switched to kipping HSPU quickly in first round and did kipping the rest of the workout. Kept weight the same throughout.
Rd 1 reps: 6, 12, 60, 18
Rd 2 reps: 6, 8, 60, 15
Rd 3 reps: 6, 6, 60, 14
Rd 4 reps: 3, 6, 60, 10
Rd 5 reps: 3, 6, 60, 12
Great work Nick.
Great job my man!
Good work, especially Rx
6 CL&J (95lbs)
6 HSPU to abmat
60 DU’s
12 cal Row
M/48/6’4”/225#
EMOM 5x through
6 x C&J 115#
12 pushups
60 single under
12 calories row
Scaled Beginner - I did 3 rounds instead of 5
EMOM:
1 min 6x C&J @ 95
1 min 12x Push ups
1 min 30x steel cable single unders
1 min 12 cals assault bike
20min EMOM scaled/subbed (Intermediate'ish)
1: 6 PC&SJ 95#
2: 8 DB Press 2x55# DBs
3: 90 Single Unders
4: 14 cal row
Kept every work period to 25-33 seconds (including row)
Thought about this and asked myself "what would Chris Sinagoga say about this WOD"? Do I want to focus on something specific or is this going to be "just another workout"? I kinda punted and chose the later. Dubs just aren't going to happen like that for me hence singles, HSPU or Pike PU aren't happening due to elbows still hence DB press, kinda in that realm for C&J too, and decided to see if I could just keep a consistent work time output. This WOD definitely builds on itself as fatigue sets in.
Good work being consistent thru the rounds.
Great job & agree, this was deceivingly difficult, even scaled
I already knew the DUBs would just consist of whipping myself a dozen times each round but I tweaked my grip at the end of the third round of C&J's. As I couldn't grip the bar correctly any more, I just did sumo DLHPs for the last 2 rounds and held the jump rope between my knuckles for 3 rounds.....but other than that...Rx 😉
Son(16)
Intermediate
C&J's @95lbs, 6 HSPUs(mix of strict and kipping), best attempt at DUBs, 15cal row
Tough luck on the grip. Way to improvise and finish it out!
Awesome job, both!
44 yom. Had to scale after the 8th round to E2OM. That quickly caught up to me and kicked my butt.
Scaled to:
6 dumbbell clean & jerk, 30-lb dumbbells
12 pike push-ups
30 double-unders
14 calories rowing
I finished most segments in 15s~25s (rowing ~40s) so maybe I should have gone a little bit higher/heavier.
Maybe next time, but moving quickly & consistently worked!
Every minute on the minute for 20 minutes:
Minute 1: 6 clean and jerks
(6-6-6-6-6)
Minute 2: 12 strict handstand push-ups
(12-10-10-10-5)
Minute 3: 100 single under
(100-100-100-100-100)
Minute 4: wall ball (20 pounds)
(18-18-18-18-18)
♂ 135-lb barbell
Nice workout. Modified. 55 CJ. Knees for pushups working on my form and tricep strength. Straight jump rope. No rower, so used elliptical. 4 rounds.
M/49/6'2"/185#
Intermediate scale with only modification being sub'd 6 - 35# DxKB strict press/push press combo for hspu's...finished everything but the rows in about 20 seconds the rows took around 27-28 seconds each round
Well done, especially keeping those rows below 30s consistently!
Great work, I was struggling to get those rowed calories in within the minute by the end!
Scaled/modified to
4 rnds
6 c and j w/40# db's
12 push ups
60 su
12 cal row
14:06
m/54/175
Intermediate Option
Strict HSPU
60 DU
Intermediate option:
Minute 1: 6 clean and Jerks
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 12-calorie row
75-lb barbell
6 clean and jerks 65#
6 assisted handstand push-ups
60 singles
20cal row
Beginner option:
Every minute on the minute for 20 minutes:
Minute 1: 6 clean and Jerks w/ DB pair 20lbs
Minute 2: 6 push-ups
Minute 3: 30 single-under
Minute 4: 9-calorie row
Completed all 20min
but did kipping HSPU
its way harder than it looks
Great job!
Good work, even kipping, that's a lot of HSPU!
Good work, even kipping, that's a lot of HSPUs!
m/54/5’-10/165#
C&J at 95#
sub 12 KBS (53#)
:30 dbl unders
14 kcal row
Happy Canada Day
m/39/241
Nice job & Happy Canada Day too.
#95, 6 HSPU strict no abmat, 60 singles, 18 cal.
That was a perfect Dose!
Nice work!
That's great: strict HSPUs & solid calorie row!
BIRTHDAY WOD!!!🎂 57 today, so, like...37 in CrossFit years!
Pre-WOD 5k road run
EMOM 20 mins
Minute 1: 6 clean and jerks-65#
Minute 2: 12 pike PUs off box
Minute 3: 90 singles
Minute 4: 14 cals on C2 rower
♀ 57
Plus one extra round for good luck😉
🎂🥳Happy Birthday!🎉🎈
👏🏼👏🏼🎉🎊🎂 💪 🏋🏽♀️ !
Thanks very much, y'all! & Johnny, I'll have to spend it in Canada one year for 2x the celebration!
HBD
Have a great birthday
Happy Birthday!!!
Happy Birthday and great job!
Thanks all, again, for the birthday wishes! ☺️
Minute 1: 6 dumbbells clean and Jerks, 16kg dbs
Minute 2: 6 pike handstand push-ups, feet on the 50cm box
Minute 3: 30 double-unders
Minute 4: 120m run
Minute 1: 6 clean and Jerks, 43kg
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 12-calorie row
Beginner option:
Every minute on the minute for 20 minutes:
Minute 1: 6 clean and Jerks
Minute 2: 6 push-ups from the knees
Minute 3: 30 single-under
Minute 4: 6/9-calorie row
45-lb barbell
1: power cleans (135 lb)
2: push ups
3: 60 double unders
4: Row 10-12 kcal
Inter
45kg c & j x 6
Handstand push ups x 6
Skip x 60
Row x 12 kcals
Scaled to
Minute 1: 6 Power Cleans 135-lb barbell
Minute 2: 7 strict HSPU
Minute 3: 15 DUs
Minute 4: 13-cal Row
Intermediate @50kg
Globo wod: clean and jerk dumbbell sub are 35/50lb (Intermediate 20/35lb) dumbbells clean and jerks. HSPU if your globo doesn't allow HSPU sub heavy dumbbell strict presses at 60-75 percent of your bodyweight total (Intermediate do push presses). Double unders sub either jump double taps or tuck jumps. Row sub 10 burpees AND 10 SDHP 35/45lb barbell, 35/53lb kettlebell or 15/20lb dumbbells. What needs to be subbed or modified is dependent on gym layout and equipment availability. If you're getting past 45 seconds on any component in the first 2 rounds lower the number of reps for that component in subsequent rounds.