EMOM Workouts: Mobility & Range of Motion

What is EMOM?

EMOM stands for "Every Minute on the Minute." It's a popular training format in the crossfit community and beyond. The concept is straightforward: at the start of every minute, you perform a specific set of exercises or movements for a predetermined number of reps or duration. Whatever time is left in the minute after completing the exercises is your rest time before the next round begins. This structure adds an element of intensity and urgency to your workout, pushing you to maintain a consistent pace and challenging yourself within each minute block.

Benefits of EMOM Workouts

EMOM workouts offer a myriad of benefits, making them a valuable addition to any training regimen, especially when focusing on mobility. Firstly, they are incredibly time-efficient. By incorporating a variety of exercises into each minute block, you can target multiple muscle groups simultaneously, maximizing your workout in a short amount of time. Additionally, the structured rest periods built into EMOM workouts allow for adequate recovery between sets, ensuring that you can maintain intensity and form throughout the entire session.

Integrating Mobility Exercises

Importance of Mobility in CrossFit

Mobility plays a crucial role in CrossFit and overall fitness. It refers to the ability to move freely and easily through a full range of motion without restrictions or discomfort. Improved mobility not only enhances athletic performance but also reduces the risk of injury by promoting proper alignment and biomechanics during movements. In the context of CrossFit, where varied and functional movements are central, prioritizing mobility is essential for optimizing performance and longevity in the sport.

Selecting Mobility Exercises for EMOM Workouts

When designing EMOM workouts focused on mobility, it's important to choose exercises that target key areas of the body commonly tight or restricted in CrossFit movements. These include the hips, shoulders, thoracic spine, and ankles. Incorporating a mix of dynamic stretches, mobility drills, and activation exercises can help address specific mobility limitations while simultaneously improving overall flexibility and range of motion. Additionally, integrating mobility exercises that mimic or complement CrossFit movements can enhance movement efficiency and technique, translating to better performance in workouts.

Designing Effective EMOM Mobility Workouts

Structuring EMOM Mobility Workouts

When creating EMOM workouts geared towards enhancing mobility, it's essential to consider factors such as exercise selection, rep schemes, and rest intervals. Start by identifying the areas of mobility you want to target and choose exercises that address those specific needs. Aim for a balance between dynamic movements that promote flexibility and stability exercises that improve joint control and proprioception. Incorporate a variety of movement patterns and planes of motion to ensure comprehensive coverage of mobility across the body.

Example EMOM Mobility Workout

Here's a sample EMOM mobility workout designed to improve flexibility and range of motion in key areas for CrossFit athletes:

Maximizing Effectiveness and Safety

Focus on Quality Movement

In EMOM workouts, it can be tempting to sacrifice form for speed, especially as fatigue sets in. However, prioritizing quality movement is paramount, particularly when targeting mobility. Ensure that each repetition is performed with proper technique and full range of motion, even if it means scaling back the intensity or reducing the number of reps. This approach not only maximizes the effectiveness of the exercises but also reduces the risk of injury associated with compensatory movement patterns.

Listen to Your Body

While EMOM workouts are designed to push your limits and challenge you physically, it's essential to listen to your body and respect its signals. If you experience pain or discomfort during a particular exercise, stop and assess the situation. It's normal to feel a stretch or mild discomfort during mobility work, but sharp or shooting pain could indicate an underlying issue that needs attention. Don't hesitate to modify or substitute exercises as needed to accommodate your body's needs and limitations.

Incorporating EMOM Mobility Workouts into Your Routine

Frequency and Volume

To reap the benefits of EMOM mobility workouts, consistency is key. Aim to incorporate these sessions into your training routine at least 2-3 times per week, alternating with other forms of mobility work such as yoga or foam rolling. Start with a manageable volume and gradually increase the intensity and duration as your mobility improves. Listen to your body and adjust the frequency and volume accordingly to avoid overtraining and burnout.

Recovery and Regeneration

In addition to regular mobility work, prioritize recovery and regeneration strategies to support optimal performance and injury prevention. This includes adequate rest, hydration, nutrition, and sleep, as well as techniques such as massage, stretching, and foam rolling. Pay attention to areas of the body that feel particularly tight or fatigued and give them extra attention during recovery sessions. By prioritizing both mobility and recovery, you can ensure that your body stays healthy and resilient for the demands of crossfit training.