Emily workout

Emily Crossfit Workout

Overview of the Emily Workout

The Emily workout is named after Emily Beers, a CrossFit athlete and writer. It was first introduced in 2012 at the CrossFit Games. The workout involves a combination of gymnastics and weightlifting movements, making it a challenging and intense workout. It is a benchmark workout, which means it is used to measure an athlete’s progress over time. The workout is done for time, and the goal is to complete it as quickly as possible.

Emily Workout Description

The Emily workout consists of the following movements, to be performed in order:

  • 30 muscle-ups
  • 30 alternating pistols
  • 30 power cleans (185/125 lb)

The workout is done for time, and the recommended weights for the power cleans are 185 lb for men and 125 lb for women. The workout is considered to be of high difficulty due to the combination of gymnastics and weightlifting movements.

Emily Workout Variations and Scaling Options

Not everyone will be able to perform the Emily workout as prescribed. Here are some common scaling options:

  • For the muscle-ups, athletes can scale to jumping muscle-ups or pull-ups and dips.
  • For the pistols, athletes can scale to assisted pistols or air squats.
  • For the power cleans, athletes can scale the weight to a manageable load.

Scaling options should be used based on an athlete’s skill level and experience. It is important to maintain proper form and technique throughout the workout.

Emily Workout Tips and Strategies

Here are some tips for completing the Emily workout efficiently and safely:

  • Break up the muscle-ups and pistols into manageable sets to avoid burning out too quickly.
  • Focus on maintaining proper form and technique throughout the workout to avoid injury.
  • Use a weight for the power cleans that can be done in sets of 5-10 reps.
  • Take short breaks between movements to catch your breath and recover.

Emily Athlete Performance

Here are the average times for the Emily workout for different levels of athletes:

  • Beginner: 30-40 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes

It is important to note that these times are just averages and can vary depending on an athlete’s skill level and experience.

Conclusion

The Emily workout is a challenging and intense workout that combines gymnastics and weightlifting movements. It is a benchmark workout that can be used to measure an athlete’s progress over time. By following the tips and strategies provided, athletes can complete the workout efficiently and safely.