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Grit Grid - Crossfit Workout

EMOM 16

1: 6 Burpee Box Get Overs
2: 8 Deadlifts + 8 Hang Power Cleans – Intermediate: @35/50 | RX: @40/60
3: 12–16 Pull-Ups / Chest to Bar
4: 6 D-Ball Cleans @70/100 RX: @100/150 lbs

The Workout description

Workout Overview

“Grit Grid” is a grindy EMOM where you alternate between explosiveness, pulling power, gymnastics, and raw strength. Each minute has its own unique challenge—burpee box get overs for movement accuracy and fatigue resistance, a barbell complex for cycle control, pull-up options to scale gymnastics volume, and a heavy object lift in the form of D-ball cleans.

Execution and Focus

Keep the burpee box get overs fluid—don’t waste time at the top. For the barbell minute, stay tight in the deadlifts, then use leg drive and fast elbows in the hang cleans. Pick a pull-up option that keeps you moving each round. The D-ball cleans are heavy but manageable—focus on hip extension and efficient ground-to-shoulder mechanics.

Strategy and Finish

This EMOM rewards consistency. Make every round look the same: fast, efficient, and clean. You’ll build fatigue in the upper body and posterior chain quickly, so breathe during transitions and don’t redline early. Keep a smooth pace across all 4 blocks so you can finish strong in the final minutes.

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Grit Grid - Crossfit Workout

burpee box get over workout, chest to bar workout, d-ball clean workout, Deadlift workout, Hang Power Clean workout, pull-up workout

EMOM 16

1: 6 Burpee Box Get Overs
2: 8 Deadlifts + 8 Hang Power Cleans – Intermediate: @35/50 | RX: @40/60
3: 12–16 Pull-Ups / Chest to Bar
4: 6 D-Ball Cleans @70/100 RX: @100/150 lbs

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

Echo Walls

4 Rounds – Start Every 4 Min

6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls

Wall Ball Weights: @14/20 – @20/30

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Wheels & Wallballs

EMOM 9

1: Cal row
2: Wallballs lbs
3: Burpees over wallball

2 min pause

EMOM 9

1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB

Four Minute Fury

EMOM 16

1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups

Grip & Rip

EMOM 15

1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push

The 12-Minute Checkpoint

EMOM 12

1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks

Mikko Triangle (Half)

EMOM 20

1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest

The EMOM Acrobat

EMOM 16

1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest

Devil’s Interval

EMOM 20

1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
5: Rest

Hold My Wallball

EMOM 20

1: 15-20 Wallballs lbs
2: 10 Deadlift + 10 hang power clean -
3: 20 OH lunges with wallball
4: 15-20 KB swings -
5: 15-20 Atomic situps/V-ups

Throttle Zone

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

Workouts with simliar Tags

burpee box get over workout, chest to bar workout, d-ball clean workout, Deadlift workout, Hang Power Clean workout, pull-up workout

The Clean Circuit

AMRAP 19

50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans

Triplet Tension

10 Rounds for Time

3 Thrusters
3 Bar Complex (T2B + Pull-Up + C2B or C2B + BMU)
5 Hang Power Cleans

TC: 15

Overhead Tension

For time

Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 m Double KB OH walking lunges
15 GHD sit ups

Burpee Pull Cluster

EMOM 20

1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest

Hit the Target, Miss Your Soul

AMRAP 12

6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -

for time workout

Total Divide

dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout

For Time – Accumulate

80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks

TC: 15

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for time workout

Three-Four-Five

back squat workout, bar muscle up workout, box jump workout, burpee pull-up workout, Deadlift workout, hand-release push-up workout, wall walk workout

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

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EMOM workout

Burpee Buildup

burpee over bar workout, chest to bar workout, EMOM workout, front squat workout, goblet lunge workout, hang squat clean workout, kettlebell clean and jerk workout, power jerk workout, pull-up workout

EMOM 5

6 Pull ups / C2B
6 KB Clean & Jerk -
6 KB goblet lunges

2 min rest

EMOM until failure

2 Hang Squat clean + 2 Front squat + 2 Power Jerk +
4 Burpee over bar (add 1 more burpees every round)

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for time workout

Row Interrupted

air squat workout, pull-up workout, push-up workout, row workout

For Time

1200/1500m Row

Every 2 minutes: 1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats

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for time workout

Wall Walk Wreckage

bar facing burpee workout, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout

For time

2-4-6-8-6-4-2

Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20

Single unders/Double unders

TC: 15

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What is an "emom" workout?

An EMOM workout stands for "Every Minute on the Minute" — a time-based training format where you perform a specific number of reps or a short workout at the start of every minute, then rest for the remainder of that minute.

In a typical EMOM CrossFit workout, you'll rotate through one or more movements (like squats, push-ups, or barbell lifts) for a set number of minutes. Whether it’s 10, 20, or 30 minutes long, an EMOM builds consistency, pacing, and work capacity.

Why Choose an EMOM CrossFit Workout?

Trains intensity with structure — no wasted time
Builds work/rest awareness and sustainable pacing
Easy to scale for beginners or advanced athletes
Perfect for developing movement quality under fatigue

EMOM workouts are ideal for strength training, conditioning, or skill development, and they work in both solo and group settings. Whether you're doing a bodyweight circuit or barbell cycling, an EMOM workout keeps you moving with purpose.

What kind of exercises are in this workout?

burpee box get over
Burpee box get overs are a high-effort, full-body movement that combines a burpee with getting up and over a box—any way possible. A staple in burpee box get over workouts, this movement tests strength, agility, and grit in a raw, unpolished format.
In this workout, burpee box get overs spike your heart rate while demanding coordination, explosive hips, and upper-body engagement. Unlike standard jumps, there’s no prescribed technique—just get over the box fast. Perfect for obstacle-style conditioning and mental toughness training.
d-ball clean
The D-ball clean is a functional strongman-style lift where an athlete lifts a heavy medicine ball from the ground to the shoulder. Frequently seen in D-ball clean workouts, this movement emphasizes brute strength, hip extension, and full-body coordination.
In this workout, D-ball cleans develop posterior chain power, grip strength, and explosive movement mechanics. The awkward nature of the D-ball builds raw, functional strength, making it an ideal tool for athletes looking to add variety and grit to their training.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
hang power clean
The hang power clean is a dynamic barbell movement that builds explosive power, coordination, and full-body strength. A staple in many hang power clean workouts, it focuses on lifting the bar from the “hang” position (above the knees) to the shoulders — without a full squat.
In this workout, hang power cleans challenge your hip drive, grip, and timing, making them ideal for both strength work and high-intensity conditioning. Whether you're cycling reps or going heavy, the hang power clean develops efficient movement and athletic explosiveness.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.