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The 12-Minute Checkpoint - Crossfit Workout

EMOM 12

1: 50 Single Crossovers
2: 5 Cleans – @75–80% of 1RM
3: 7 Shuttle Runs
4: 3 Wall Walks

The Workout description

Workout Overview

“The 12-Minute Checkpoint” is a skill-meets-power EMOM that cycles through four different domains: jump rope coordination, heavy lifting, sprint mechanics, and bodyweight control. Every minute on the minute, you’ll rotate through 50 single crossovers, 5 cleans at 75–80% of your 1RM, 7 shuttle runs, and 3 wall walks. It’s a rotating gauntlet of precision, grit, and composure, demanding a wide range of athletic qualities in short bursts.

Execution and Focus

Start each crossover set with relaxed wrists and a calm rhythm—don’t let the jump rope turn into a tripwire. On the cleans, prioritize quality reps: full extension, fast elbows, and strong front rack position. These should be challenging but never sloppy. For the shuttle runs, make your turns efficient—no wasted steps. The wall walks require tight bracing and shoulder control—don’t flop your way up or down. Each station should be finished within 40–45 seconds, leaving you just enough time to reset.

Strategy and Finish

This workout demands pacing and control. Don’t attack minute one like a sprint—aim to sustain through all 12. Use your breathing to recover mid-round and your transition time to mentally reset. If you find yourself falling behind, shorten reps slightly to stay in the game. Consistency beats chaos in this clean-and-cross workout.

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The 12-Minute Checkpoint - Crossfit Workout

clean workout, shuttle run workout, single crossover workout, wall walk workout

EMOM 12

1: 50 Single Crossovers
2: 5 Cleans – @75–80% of 1RM
3: 7 Shuttle Runs
4: 3 Wall Walks

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

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An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

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1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups

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1: 30 meter Double KB Front rack walk
2: 10–12 D-ball squats
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

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EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

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800/600 m. bike
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1: 10-18 cal Row
2: 8-10 Dual KB power clean -
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest

MIKKO Lite

EMOM 20

1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause

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EMOM 16

1: 8-16 DB squat snatch -
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups

Comment: Choose a number and work for no longer than 45-50 sec.

Snatch Me Outside

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
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Workouts with simliar Tags

clean workout, shuttle run workout, single crossover workout, wall walk workout

Catch Me If You Can

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200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run

Rest 3 min

200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row

TC: 27

Load & Lungs

2 Rounds

EMOM 4

1: 8–12 Box Step Overs
2: 3 Wall Walks

Rest 2 min

EMOM 4

1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts

Rest 2 min before next round

The Lunge Lab

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6 Double DB Bench press
10m Back rack walking lunges
20 Wall ball lunges
30 Single crossovers / 20 Double crossovers

The Great Wall-Up

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2-4-6-8:
Bar muscle-ups
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20-40-60-80:
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Climb Rate

For time

1-2-3-4 Rope climb / Touch and go
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AMRAP workout

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chest to bar workout, dumbbell hang snatch workout, pull-up workout, shuttle run workout

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10 Pull-Ups / Chest to Bar
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AMRAP workout

Devil’s Engine

double dumbbell devil’s press workout, row workout, single crossover workout, toes to bar workout, wall ball workout, wall walk workout

AMRAP 20

Buy in: 200 Single crossovers
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16/20 cal row
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kettlebell front rack carry workout, sandbag bear hug carry workout, sandbag squat clean workout, sandbag to shoulder workout, sandbag walking lunge workout, shuttle run workout

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6 Sandbag to shoulder
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Rest 3 min

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20 m Sandbag bear hug carry
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box jump workout, dumbbell clean and jerk workout, kettlebell swing workout, push-up workout, shuttle run workout, sit-up workout

4 x AMRAP 4

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4 Shuttle runs
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Rest 2 min

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12 Sit-ups
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Rest 2 min and repeat

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EMOM workout

The EMOM Acrobat

double under workout, EMOM workout, handstand walk workout, pistol squat workout, single under workout, wall walk workout

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

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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?

single crossover
The single crossover is a jump rope variation where the athlete crosses their arms during each jump, one rep at a time. In single crossover workouts, this skill adds variety, timing, and shoulder coordination to classic jump rope conditioning.
In this workout, single crossovers build rhythm, footwork, and upper-body agility. They’re a fun and scalable step up from single unders, helping athletes improve timing and rope control in a cardio-focused setting.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
shuttle run
The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.
In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.