Ski Erg

Cardio Roundup
30min EMOM :45 on :20 off

• Air Runners
• C2 Bike
• C2 Ski Erg
• C2 Rower

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

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

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

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

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