Adult Recess


Every minute on the minute training is a form of interval training that works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.Performing high intensity intervals that produce lactic acid during practice allows the body to adapt and burn lactic acid more efficiently during exercise. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.Long story short, performing EMOM style workout will help you maintain intensity for AMRAPS, 5 Round workouts or whatever other intense activity you might dabble in.

1 Squat Clean
2 Front Squats
You may ascend in weight but but be sure to start heavy and stay heavy working up to a Max Load.

15 minute AMRAP
8 Power Cleans (135,95)
5 Handstand Push-ups
2 Bar Muscle-ups

Level 2 (115,75), 8 Chest to bar pul-ups
Level 1 (85,45), pike push-ups, 8 pull-ups
ADV – paralletes to an abmat


  • nick stavros

    04/10/2013 @ 2:27 am

    Strength: 195#
    WOD: 8 rds + 8 cleans Rx

    Hands down one of my favorite WODs I’ve ever done in my entire CrossFit career. Thanks for the shout out Barrow! Like you said… 7pm making it happen!

  • nicole d

    04/10/2013 @ 1:28 am

    strength: 125
    wod: 6 rds + 2 cleans (95, PUs on box, red/blue band CTB)

  • jason barrow

    04/10/2013 @ 12:47 am

    Strength: 155#
    WOD: 4 Rounds + 8 Cleans Rx

    Before class Nick Stavros was telling me how he’s never done a bar muscle-up. He then gets his first Rx bar MU during pre-wod practice, THEN 8 or so rounds worth of them during the WOD. !!!

    Also before the WOD I look up and Kendra Kinscherf is pressed up over the bar, she says that was her first banded Bar MU, she then proceeded to do them throughout the WOD too. 7PM making it happen.

    • Amy

      04/10/2013 @ 1:25 am

      Love this! Solid work guys. Thanks for posting Jason!

    • nicole d

      04/10/2013 @ 1:29 am

      way to keep it real Barrow! p.s. I miss 7PM with you!

  • Goose

    04/09/2013 @ 1:35 am

    Well said coach DeDonno

Comments are closed.