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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Buy-In: 15 Over-the-Bar Burpees
11 Push Jerks - @60/40 kg (132/88 lbs)
33 AbMat Sit-Ups
Cash-Out: 15 Over-the-Bar Burpees
The Emma workout serves as a tribute and is structured into two distinct segments: a benchmark workout for time and an AMRAP session. The first part comprises 3 rounds, where athletes begin with a buy-in of 15 over-the-bar burpees, which immediately elevates the heart rate and prepares them for the subsequent movements. Following this, participants complete 11 push jerks, challenging shoulder strength and stability. The 33 AbMat sit-ups engage the core, ensuring athletes maintain core activation through all rounds. Concluding the workout with a cash-out of 15 over-the-bar burpees reinforces the conditioning element while tying back to the initial buy-in. This benchmark workout is a well-rounded test that resonates well for memorial tribute and holiday workouts.
To successfully complete Emma, athletes should pace themselves throughout the workout. Start the first round with a manageable speed to build endurance without risking burnout. The burpees are meant to be quick but should not compromise form; consider them a gateway to getting into the workout. For the push jerks, utilizing proper technique in the early rounds will help preserve energy. The sit-ups should be steady, focusing on efficient movement rather than rushing through. While transitioning back to the burpees, aim to keep the rhythm steady. In the final push of the workout, dig deep to finish strong, especially in the cash-out, where every second counts. This combination will create an impactful experience fitting for holiday workouts and memorial tributes.
Buy-In: 15 Over-the-Bar Burpees
11 Push Jerks - @60/40 kg (132/88 lbs)
33 AbMat Sit-Ups
Cash-Out: 15 Over-the-Bar Burpees
The Emma workout serves as a tribute and is structured into two distinct segments: a benchmark workout for time and an AMRAP session. The first part comprises 3 rounds, where athletes begin with a buy-in of 15 over-the-bar burpees, which immediately elevates the heart rate and prepares them for the subsequent movements. Following this, participants complete 11 push jerks, challenging shoulder strength and stability. The 33 AbMat sit-ups engage the core, ensuring athletes maintain core activation through all rounds. Concluding the workout with a cash-out of 15 over-the-bar burpees reinforces the conditioning element while tying back to the initial buy-in. This benchmark workout is a well-rounded test that resonates well for memorial tribute and holiday workouts.
To successfully complete Emma, athletes should pace themselves throughout the workout. Start the first round with a manageable speed to build endurance without risking burnout. The burpees are meant to be quick but should not compromise form; consider them a gateway to getting into the workout. For the push jerks, utilizing proper technique in the early rounds will help preserve energy. The sit-ups should be steady, focusing on efficient movement rather than rushing through. While transitioning back to the burpees, aim to keep the rhythm steady. In the final push of the workout, dig deep to finish strong, especially in the cash-out, where every second counts. This combination will create an impactful experience fitting for holiday workouts and memorial tributes.
200 meter Buddy Carry
20 Planking Partner Burpees
10 Rounds of
8 Synchronized Pull-Ups
12 Synchronized Push-Ups
2 Wall Ball Shots
2 Synchronized Burpees
2 Wall Ball Shots
2 Synchronized Burpees
4 Wall Ball Shots
4 Synchronized Burpees
4 Wall Ball Shots
4 Synchronized Burpees
6 Wall Ball Shots
6 Synchronized Burpees
6 Wall Ball Shots
6 Synchronized Burpees
etc....
600 meter Run
10 Burpees
23 V-Ups
20 Hand Release Push-Ups
20 Jumping Air Squats
10 Burpees
23 V-Ups
20 Hand Release Push-Ups
20 Jumping Air Squats
18 Wall Ball Shots
18 Kettlebell Swings
18 Box Jumps
18 Plate Burpees
Start with the buy-in of 15 over-the-bar burpees, ensuring you jump back and forth over the barbell. Once completed, proceed to the main set of three rounds which includes 11 push jerks. Use a barbell, driving through your legs to support the lift overhead.
Follow the push jerks with 33 AbMat sit-ups, focusing on engaging your core throughout the movement. Once you've completed all three rounds, finish strong with another 15 over-the-bar burpees for the cash-out.
For the AMRAP, aim to cycle through 10 push presses, utilizing leg drive for efficiency, then immediately move to 10 kettlebell swings, ensuring the kettlebell reaches at least chest height. Complete the circuit with 10 box jumps, achieving full hip extension on each jump.
For the benchmark workout called Emma, begin by scaling the push presses to a lighter weight that allows for 10 unbroken reps, such as 30-40 lbs for men or 20-30 lbs for women.
Consider adjusting the kettlebell swings to a manageable weight, around 8-12 kg, or limit the range of motion to ensure proper form.
For box jumps, substitute with step-ups or reduce the height to a manageable level of 12-18 inches for safety.
Additionally, beginners can decrease the total workout time to 14-16 minutes or lower the number of reps to 7 per movement to build confidence and strength.
Your score for the benchmark workout "Emma" is calculated based on the total number of rounds completed within the 20-minute time frame, along with any additional repetitions performed after your last full round.
For this workout, you will count each full round of 10 Push Presses, 10 Kettlebell Swings, and 10 Box Jumps as a complete cycle. For instance, if you complete 8 rounds and then finish 5 Push Presses, your score would be 8 rounds + 5 = 85 reps total.
Keep track of your time and ensure you push through each movement efficiently to maximize your score. Aim for form and speed to achieve your best results while maintaining safety and control throughout the workout.
To effectively tackle the benchmark workout, start by pacing yourself in the initial rounds. Avoid going all out in the first few to maintain stamina throughout the workout.
Focus on minimizing your transition times between movements. This will help you maintain momentum. If you notice that your grip or shoulders are fatiguing, don't hesitate to break up the kettlebell swings early and use the rhythm of your push presses to recover.
Consistency is key, especially with box jumps. Ensure a steady pacing and concentrate on your breathing. Remember to engage your legs to push the bar overhead, which will help alleviate some strain on your shoulders.
For the first part of the workout "Emma," a good score is completing the 3 rounds in 10–14 minutes for intermediate, 8–10 minutes for advanced, and under 8 minutes for elite. This time indicates strong efficiency and endurance in high-intensity movements.
For the AMRAP 20 portion, the scoring is based on rounds and reps completed. A solid score would be 6–8 rounds for intermediate, 9–11 rounds for advanced, and 12+ rounds for elite. Achieving over 200 total reps demonstrates excellent stamina and strength.
The benchmark workout named Emma is designed to test and improve overall metabolic conditioning, shoulder strength, and explosive power. The structure of three rounds with a buy-in and cash-out of Over-the-Bar Burpees emphasizes full-body engagement and a high heart rate throughout the session.
Push Jerks require athletes to demonstrate solid technique and shoulder strength, while AbMat Sit-Ups enhance core stability and endurance. The intensity of completing these movements in a time-capped format encourages athletes to push their limits.
The AMRAP component further challenges endurance and stamina, with Push Presses focusing on power generation, Kettlebell Swings improving posterior chain strength, and Box Jumps enhancing explosiveness. Together, these elements create a well-rounded workout that demands both physical and mental resilience.
The world record for the workout titled Emma, which consists of a For Time segment followed by an AMRAP, is an impressive benchmark within the CrossFit community.
For the For Time portion, elite athletes aim to complete the entire workout in approximately 6 to 8 minutes, demonstrating remarkable speed and efficiency through the 15 burpees, 11 push jerks, and 33 AbMat sit-ups.
In the AMRAP segment, top scores for elite men often range from 20 to 22 rounds, while elite women typically achieve between 17 to 19 rounds. These elite performances require maintaining an average of under a minute per round while managing fatigue effectively.
The workout "Emma" is dedicated to Emma Coburn, a talented athlete who tragically lost her life at a young age. Her dedication to fitness and the community has inspired many, leading to this tribute in her honor.
This workout embodies her spirit of strength and perseverance, pushing participants through a series of challenging movements that reflect the commitment she showed in her training and life.
By incorporating this workout into their routines, athletes celebrate her legacy, fostering a sense of camaraderie and motivation within the fitness community.
