Ski Erg

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8 Rounds E1.5MOM

  • 1 Snatch (increasing weight)
  • Accumulate a total of 60 pull-ups during the time.

As a Team, Complete 3 Rounds For Time

round 1: 30 reps / Athlete
round 2: 20 reps / Athlete
round 3: 10 reps / Athlete

  • Ski Erg Cals
  • Snatches (95/65)

Partition as needed
All athletes have to complete each round’s required reps/athlete.

15 min Warm-up/Set-up


30 Min AMRAP (Teams of 3)

  • Ski Erg
  • 5 burpee pull-ups
  • 7 clean and jerks (115/80)
  • 9 Wall Balls (20/14)
  • 1 25m Overhead Med-Ball Carry (80/50)

Rules

  1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
  2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
  3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
  4. A teammate cannot be passed.
  5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
  6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

  • 2 x 5 @ 135/95
  • 1 x 5 @ 225/155
  • 1 x 3 @ 275/190
  • 1 x 3 @ 305/215
  • 1 x 2 @ 335/235
  • 1 x 5 @ 365/255

Scale weights accordingly

Tags:

Cardio Round-Up to 400 Reps Each

Work for 45 seconds with 15 seconds rest for transition

  • Assault Bike Cals
  • Ski Erg Cals
  • C2 Rower Cals
  • Sit-ups

Eliminate the element when 400 reps is reached. The station becomes rest.

The goal is 26 rounds (26 minutes) or under

Adjust elements as needed: 1 element/athlete.

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Partners for time:

  • 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
    • 9 1-arm Alt DB Snatches (50/35 DB)
    • 3 Burpees over the dumbbell
    • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
  • 1000m Ski-Erg Cash Out (split as needed)


Resources and Guides


Bored? Here are a few articles for you.

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Partner for time:
3-6-9-12-15-18-21-24-27-30

  • Bike Erg
  • Ski Erg

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Workout Provided by CrossFit


Resources and Guides


Bored? Here are a few articles for you.

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Chipper Friday For Time

  • 30 Cal Row
  • 30 Squats (95/65)
  • 30 Cal Ski
  • 30 Hang Power Cleans (95/65)
  • 60 Cal AB
  • 30 Hang Power Cleans (95/75)
  • 30 Cal Ski
  • 30 Squats (95/65)
  • 30 cal row

Resources and Guides


5 rounds of

  • 10 DB Pivot Push-Ups (15/10)
  • 10 Alt Renegade Rows
  • 5 Frog Hops
  • 5 Hang Cleans
  • 5 push press
  • 1 man maker

Chipper Teams of Three

  • 1st Segment
    • 210/180 Cal Ski
    • 210 Weighted Lunges (50/30 use DBs or KBs)
  • 2nd Segment
    • 210 Box Step-ups (24″/20″)
    • 210 Sit-ups
  • 3rd Segment
    • 210 Air Squats
    • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.



5 Rounds (from CrossFit.com)

  • accumulate 30-second L-sit
  • accumulate 1-minute Handstand Hold
  • 500m Row / Ski Erg



For 22 minutes (teams)

  • 2000m ski erg
  • AMRAP
    • 1 overhead ball carry (80/50)
    • 3 KB Deadlifts
    • 1 bear hug carry
    • 5 toes-to-bar or 7 leg lifts

Split Ski as needed