Workout Meet Guest Programmer – Michele Letendre Dec. 4-17, 2023.

Run Ski Run
For time
- Run 1 mile
- Ski 500 meters
- Run 1 mile

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.

12min EMOM

Min 1: 3-5 Ring Muscle ups
Min 2: 6-12 Pistol squats
Min 3: 2-4 Skin the cats

9 Min AMRAP

18m DBL DB Front Rack Lunge
9 TTB
12m DBL DB Front Rack Lunge
9 Pull Ups
@25/17.5

Squat clean 4x1

2 Rounds @ HR Zone 2

15 Minutes Ski
15 Minutes Row
15 Minutes Bike

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

1@climb to the maximum of the day, rest btw sets 3-4min
*lähestyminen esim.
3@50%, 3@60% 3@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100%-100+%

8x 40 in 20 out KB/DB hold
2 min netto deadhang
DB/KB weight

Part of 12 years party!

12-10-8-6-6-6 reps

Go every 3:00