These pics help you understand the top position and bottom position of the Ski Erg. Chest upright, get tall on the balls of your feet, then use your lats with relatively straight arms to initiate the pull, crunch your core, drive your hips back and finish with the arms passing the hips (use triceps to finish). Demo athlete: Alex M. 



E2MO2M x 5 sets of:
Back Squatset 1 = 5 reps
set 2 = 4 reps
set 3 = 3 reps
set 4 = 2 reps
set 5 = 1 rep

*add weight each set


As many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20 lb. / 14 lb.)
30 cleans (135 lb. / 95 lb.)
20 muscle-ups


A. Iron Scap Protocol
B. 4 x 12 GH Raises, 2 seconds down, explode up
C. Tabata Russian Twists, go light and go for speed



Every 6 minutes x 4 sets:
Run 400 meters
21 KBS
Max Pull-ups in remaining time
-rest 1 minute
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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