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Friday 231208

Friday 231208
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.



Every 6 minutes for 3 sets complete:
21-15-9 reps
Echo-bike calories

Kettlebell goblet squats



♀ 24 kg

♂ 32 kg



Post your total time of all 3 sets combined to comments.



Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.



To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way.
High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.



Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.



More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.



I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.



Scaling:



Intermediate option:

Every 6 minutes for 3 sets complete:

18-15-9 reps

Echo-bike calories

Kettlebell goblet squats



♀ 16 kg

♂ 24 kg



Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.



Beginner option:

Every 6 minutes for 3 sets complete:

12-9-6 reps

Echo-bike calories

Air squats



Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.



Resources:

The Air Squat



Find a gym near you:

View the CrossFit map
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 240501

Wednesday 240501

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

Saturday 240525

Saturday 240525

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and calories completed to comments.

Compare to 240119.

Scaling:
Today’s workout is a grind. How far into the pain cave do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and aim to sneak by each minute. If you finish the round of 20, your workout is over. If you didn’t finish the round of 20 in your last attempt, aim to complete one more round than you did last time.

Intermediate option:
Every 1 minute complete:

9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:

6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources:
Annie Sakamoto vs. the Echo Bike

Find a gym near you:
View the CrossFit map

Semifinals Are Back!
Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:
Camelback CrossFit in Scottsdale, Arizona.

Tuesday 210706

Tuesday 210706

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.

Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks

Sunday 211128

Sunday 211128

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds on the Echo Bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments. Compare to 210706.

Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo bike

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks