5 EMOM Barbell CrossFit Workouts to Develop Skill and Strength

EMOM barbell CrossFit workouts can take many shapes and forms, including a wide variety of exercises and work on an ample range of systems.

EMOM stands for every minute on the minute. Finish a particular set of movements in less than a minute and use the rest of the time remaining to rest your muscles before the next round at the beginning of the minute. You can pace yourself, or you can do as fast as possible to get the maximum rest at the end. It really is up to you.

EMOM workouts are used to test skill together with endurance and, when done with a barbell, you can stack up weight and work on your strength as well.

Barbells are the unparalleled tool when it comes to stacking big loads of weight. For really big numbers, nothing beats a barbell.

If you’re only getting started, you shouldn’t shy away from them. Olympic lifting is a big part of CrossFit and working on all aspects of your fitness is the way to go to become an excellent athlete.

Source: CrossFit Inc

Because of the short but granted rests, EMOM workouts not only improve your conditioning but also your strength and skill. It’s important to note that the rest between sets is important; if it takes you the whole minute to complete the reps, either reduce the load or lessen the number of reps.

EMOM barbell workouts are incredibly versatile; they can be made longer when programming for cardio or you can work with heavier weights when programming for strength.

Try out these five EMOM barbell CrossFit workouts to improve your athletic skills all-round.

1. EMOM barbell CrossFit workouts – Thrusters, Squats and Rows

EMOM in 12 minutes:

• 12 Barbell Thrusters
• 10 Front Squats
• 10 Bent Over Rows

Barbell rows train muscles used for squats, bench press and deadlifts. Ensure your back is neutral when doing this exercise to avoid injury.

BARBELL ROW: AN IMPORTANT ACCESSORY EXERCISE FOR ALL CROSSFITTERS 

2. EMOM barbell CrossFit workouts – Overhead Squat

EMOM in 10 minutes:

• 12 Overhead Squats
• 12 Barbell Bench Press

Overhead squats are a great mobility-training exercise as they work on your spine, ankles, hips and shoulders. They also help stabilize your core.

5 TRAINING TECHNIQUES TO IMPROVE YOUR OVERHEAD SQUAT 

3 – Thrusters – EMOM Barbell CrossFit Workouts

EMOM in 30 minutes:

• 5 Box jumps
• 5 Thrusters (55lbs/20kg)
• 5 Kettlebell swings

This WOD is on the longer end for an EMOM workout, so it will train your conditioning and stamina. Make sure you pace yourself from the start, it’s important you keep your form throughout the workout.

Source: Photo courtesy of CrossFit Inc.

4 – Barbell Front Squats

EMOM in 10 minutes:

• 20 Reps of
• Front Squat with Barbell

Adjust the weight to something that feels challenging but comfortable according to your strength.

WHY ALL CROSSFIT ATHLETES SHOULD BE DOING MORE FRONT SQUATS 

5. EMOM barbell CrossFit workouts – Alternating everything

EMOM 12 alternating

• min: 9 Front squats 30kg
• min: 9 Push Press 30kg
• min: 9 Thrusters 30kg

Source: RX'd Photography

Enjoyed these EMOM barbell CrossFit workouts? Have a look at these fun EMOM workouts you could try next time you head to the Box.