Have a question regarding the conditioning. And bear with me, because I'm the type of ass who likes to come up with his own stuff instead of just following someone else's programming. :-D
So, I am currently doing OMOB + EMOM, with the following :
These days have various rest days in between. Always a rest day between deadlift and back squat, and then mainly in between as and when I feel my body needs it. I'm doing multiple squat days because I want to drive up/focus more on my squats, as I feel they are lagging behind.
Anyway... I'm doing that in the mornings - OMOB main lift plus EMOM. On the second cycle and feeling good, have picked up 1RM numbers significantly from when I started.
Now what I have in mind for the conditioning portion, which I'll be doing in the afternoon, is the following :
1. 10 Minute EMOM of a fixed exercise choice for each main lift. So on Squat days, I would do 10min EMOM of reverse lunges, on Deadlift days I might do 10min EMOM of Barbel Glute Bridge/Raise, etc. I would keep the reps relatively high, in the "hypertrophy" range, like between 8 and 12, and the weight manageable at those reps.
2. Directly following that, I would have random WOD type stuff of about 10 minutes, perhaps also an EMOM of 10 minutes alternating between two random exercises, CF style, like 10min EMOM alternating each minute between KB swings, and Double Unders, etc.
That way I have a "composite" "WOD" like conditioning session, where one section is relatively fixed and focusses on weaknesses in my main lifts, and the next section is relatively random and "conditioney" and "CrossFittey" LOL. I hope that makes sense. The whole 20 minutes is supposed to be done at a quick pace, hence the EMOM idea, and is not supposed to be a relaxed session with 2 minutes rests between sets, and 10 minute rests between exercises, etc
If anyone smarter than me can spot any "concerns" with this approach or any positive advice otherwise, I would really appreciate it.