Scaling:
Most athletes can complete today’s workout as prescribed. Experienced athletes should push the pace and try to hit a new personal record. Newer athletes may need to jog or walk, but still should aim to complete the full distance.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
From the Archives: Running Technique
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Featured photo:
Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.
Run Ski Run
For time:
Run 1 mile
Ski 500 meters
Run 1 mile
Post time to comments.
Goal: 20 minutes of work.
Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.
This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.
To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.
If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.
Scaling:
Intermediate option:
For time:
Run 1,000 meters
Ski 500 meters
Run 1,000 meters
Beginner option:
For time:
Run 800 meters
Ski 350 meters
Run 800 meters
To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.
Resources:
Metabolic Conditioning
What Is Fitness? Part 2: Metabolic Pathways
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill
Scaling:
Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique before adding load.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Shoulder Press
The Push Press
The Push Jerk
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Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 105 lb
♂ 155 lb
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Compare to 220922.
Scaling:
The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.
Intermediate option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 75 lb
♂ 115 lb
Beginner option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 35 lb
♂ 45 lb
Resources:
The Deadlift
The Hang Power Clean
The Push Jerk
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Featured photo:
Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.
Strict Amanda
9-7-5 reps for time of:
Strict ring muscle-ups
Squat snatches
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Today’s workout is a shorter effort and twist on the benchmark workout Amanda. This variation highlights the gymnastics element of the workout and challenges your skill set. Don’t let the lower volume fool you — this workout packs a punch. The load of the barbell should allow you to complete the set of 9 in 1:30 or less.
If you have strict muscle-ups, but you are limited by the volume, consider reducing the reps to 5-4-3 or 3-2-1. If you do not yet have a strict ring muscle-up, perform low-ring muscle-up transitions. You can increase or decrease the difficulty of these by moving your feet forward or backward of the rings.
Intermediate option:
3-2-1 reps for time of:
Strict ring muscle-ups
9-7-5
Squat snatches
♀ 65 lb
♂ 95 lb
Beginner option:
9-7-5 reps for time of:
Low-ring muscle-up transitions
Hang power snatch + overhead squat
♀ 35 lb
♂ 45 lb
Resources:
The Strict Muscle-Up
The Snatch
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Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.