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by Jamie Hagiya

“The Sh!t Show 200809”

Torrance Training Lab WOD by @jamiejoyce2

777 13
  • Three EMOMs in 24 minutes
  • From 0:00-7:00, every minute on the minute complete:
  • 5 Squat Snatches (95/65 lb)
  • 5 Burpees
  • 5 Pull-Ups
  • From 7:00-15:00, every minute on the minute complete:
  • Minute 1: 200 meter Run
  • Minute 2: 12 Toes-to-Bars
  • Repeat 4 x
  • From 15:00-24:00, every minute on the minute complete:
  • Minute 1: 15 Front Squats (75/55 lb)
  • Minute 2: 15 Push Presses (75/55 lb)
  • Minute 3: 15 Sumo Deadlift High Pulls (75/55 lb)
  • Repeat 3x

On a 24-minute clock, complete three EMOMs consisting of 7-minute, 8-minute, and 9-minute intervals. From 0:00-7:00, athlete must complete 5 Squat Snatches, 5 Burpees, and 5 Pull-Ups every minute on the minute.

From 7:00-15:00, athlete must complete a 200 meter Run in the first minute and 12 Toes-to-Bars in the second minute to be repeated 4 times. Finally from 15:00-24:00, athlete must complete 15 Front Squats in the first minute, 15 Push Presses in the second minute, and 15 Sumo Deadlift High Pulls in the third minute to be repeated 3 times.

Score is the total number of repetitions completed before the 24-minute clock stops.

Tips and Strategy

No rest between rounds. In the first 7 minutes, you do all 15 movements in the minute. Rest whatever is left. If that’s too much, scale to 3 or 4 of each. For the 8 and 9-minute EMOTM’s you’ll alternate movements on the minute.

Just some perspective, I skipped my first round of toes to bar. Then did 12, 12, and 9 toes to bar on the remaining sets. And in my first round of front squats I got 9, and then was able to finish all 15 reps for the remaining time.

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namesake photo

Background: This workout was designed by Jamie Hagiya @jamiejoyce2 and first posted on her Instagram on August 9, 2020. 

Jamie is a former CrossFit Games athlete and owner and head coach of Torrance Training Lab @torrance_training_lab (Torrance, CA, USA).

This was part of a series of “Sh!t Show” Friday workouts for her gym @torrance_training_lab and her @jam_method program.

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