CrossFit Star Pat Vellners Brutal EMOM Workout | Train Like a Celebrity | Mens 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