Ski Erg

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

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

Deadlift Workout

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

10 Rounds For Time:

• 1 Partner Works
  • 5 Strictish Pull-ups/8 ring rows/ 12 lat pull-downs (100lb band)
  • 5 Cal Ski
• Other Partner Holds Med-Ball (80/50)

For Time:
4 rounds of:

• 12 Cal Ski-Erg
• 9 Toes-to-Bar
• 6 Devil Presses

Into 5 Rounds of:

• 200m Row
• 10 Push-ups

Deadlift Session

• 2 x 5 (135/85)
• 1 x 5 (185/105)
• 1 x 3 (225/125)
• 1 x 2 (275/ 155)
• 1 x 5 (315/ 175)

Partner For Time (40,30,20,10)

• Ski Erg Cal
• 1-arm Alt DB Hang Snatches (50/35)

28 Round AMRAP – 40 seconds on 20 seconds rest

• C2 Bike
• Air Runner
• Ski Erg
• Rower

3 Rounds for Time

• 1500m C2 Bike
• 10 Med-Ball Cleans (80/50)
• 500m Ski-Erg

5 rounds for time

• 400m Row / Ski Erg
• 15 Push-ups
• 10 GHD Sit-ups / Toes-To-Bar
• 5 Strict Pull-ups

3-rounds

• 10 Belt Squats
• 10 Reverse Hypers
• 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

• Even Rds
  • 10/8 Cal Ski Erg
  • Max Box Step-ups Weighted (50lbs/ 30lbs)
• Odd Rds
  • 10/8 Cal Row
  • Max Lunges Weighted (30lbs / 20lbs)