CelebrityCrossFit Star Pat Vellner’s Brutal EMOM Workout | Train Like a Celebrity...

CrossFit Star Pat Vellner’s Brutal EMOM Workout | Train Like a Celebrity | Men’s Health

CrossFit star Pat Vellner shares the outdoor CrossFit workout routine he uses to train to become a ‘specialist at being a generalist.’ Watch more Men’s Health ‘Train Like a Celebrity’ videos HERE:

PAT VELLNER’S CROSSFIT WORKOUT:
1. WEIGHTLIFTING ACTIVATION
• Tall Muscle Clean (2 reps)
• Tall Squat Clean (2 reps)
• Push Jerk (2 reps)

2. EMOM WORKOUT: Set a timer for 10 minutes. Perform the prescribed reps at the start of every new minute. Rest until the next minute starts. Repeat until the timer ends.
• Toes-To-Bar (8 reps)
• Squat Clean (2 reps)
For 10 minutes, split into 5-minute halves
• Heavy Front Squat at 85% 1RM (2 reps per minute)
• Heavy Front Squat at 87% 1RM (2 reps per minute)

3. METABOLIC CONDITIONING:
12 rounds for time.
• Row (10 calories)
• Wall Ball (10 reps)
• Dumbbell Hang Snatch (6 reps alternating arms)

4. RESISTANCE BAND ACCESSORY MOVEMENTS
• Band High Pulls (3 sets of 20 reps)
• Band Pull Aparts (3 sets of 20 reps)

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