SLUMP KILLER

Build strength for ski season with this CrossFit-inspired workout

By: GORDY MEGROZ

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48 14.1K

Slump Killer Workouts Photo: Chris Philpot

The Snow Report

The latest snow, ski, and winter sports stories from Outside.
From the late seventies to the early nineties, Vermont’s Stratton Mountain School, a private academy for
precocious skiers, was a veritable farm club for the U.S. Alpine Ski Team, placing a total of 44 students on
the squad. But starting in 1995, the school suffered a long drought: only six Stratton students got called up
to the Show during the next 15 years. Then, in 2008, Stratton introduced CrossFit-inspired moves to the
team’s off-mountain exercise routine. Their results changed almost immediately. The workouts, which use
Olympic lifts, jumps, kettlebell swings, running, rowing, and other total-body exercises to combine cardio,
strength, and agility training into one workout, were very similar to the ones the school’s athletes endured
during the seventies, before isolation exercises took hold in the fitness world. In less than a year, three
alpine skiers were named to the U.S. team.

CrossFit has already gone mainstream, of course, but Stratton’s strength-and-conditioning coach, Matt
Prendergast—who also owns CrossFit Wachusett in Fitchburg, Massachusetts—believes the exercises work
particularly well for skiers. “If you’re skiing in a racecourse, down bumps, in powder—whatever—you’re
being forced to balance and work lots of different muscles very hard for two to ten minutes,” he says. “These
short, intense workouts mimic that experience perfectly.”

The CrossFit-Inspired Pyramid

Do these as fast as you can, with no rest.
5 Handstand Push-ups
10 Dead Lifts
15 Toes to Bar
20 Box Jumps
25 Kettlebell Swings
30 Wall Balls
25 Kettlebell Swings
20 Box Jumps
15 Toes to Bar
10 Dead Lifts
5 Handstand Push-ups

HANDSTAND PUSH-UPS
By: GORDY MEGROZ
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Handstand Push-up Photo: Chris Philpot
Do a hand-stand and put your heels up against a wall, using a spotter, if available, to help keep your balance.
Lower yourself down, then push yourself back up.

BOX JUMPS
By: GORDY MEGROZ
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Box Jumps Photo: Chris Philpot
Spring up onto a 24-inch-high box. Jump backward to come back down.

TOES TO BAR
By: GORDY MEGROZ
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Toes to Bar Photo: Chris Philpot
Hang from a pull-up bar by your hands and, keeping your arms and legs as straight as possible,
lift your toes to the bar.

DEAD LIFTS
By: GORDY MEGROZ
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Dead Lifts Photo: Chris Philpot
Load a barbell to match your body weight. (Dead lifts should be heavy.) Keeping your back
straight, bend at the knees to grab the bar. Tighten your core and lift the weight straight up,
keeping a flat back and thrusting your hips forward. To finish, lower the bar smoothly to the floor.

KETTLEBELL SWINGS
By: GORDY MEGROZ
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Kettlebell Swings Photo: Chris Philpot
Hold a 50-pound kettlebell between your legs and use your hips to make it swing up, as high as possible, in
front of you. Make sure to keep your arms and back straight.

WALL BALLS
By: GORDY MEGROZ
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Wall Balls Photo: Chris Philpot
Holding a 20-pound medicine ball, squat down, then thrust upward as explosively as you can and release
the ball. It should rise no less than ten feet, hitting the wall. Catch the ball on the return and ease back down
into a squat.

CROSSFIT ENDURANCE WORKOUT OF THE

DAY: 10 TO 15 MINUTES
Everything you need to improve your time on the course
7 18
44 534
Photo: Rob van Esch/Shutterstock
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
5 C2B Pull ups
5 Squat Snatches, 135/95lbs
Don't rush through the Snatches. Make sure each attempt is a good rep just like during a CF
competition.
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
7 Back Squats, 225/150lbs
7 Chest-to-Bar Pull ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
6 Deadlifts, 185/135lbs
12 Toes-to-Bar
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
21 Hand-Release Push ups
15 KB Swings, 72/54lbs
9 Toes-to-Bar
CFE STRENGTH & CONDITIONING WOD
As many reps as possible in 7:00 of:
Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
9 Unbroken Ring Dips
21 Unbroken Double Unders
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 Russian KB Swings, 72/54lbs
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
12 Unbroken KB Swings, 72/54lbs (Regionals Standard; KB perfectly vertical)
9 Wall Ball Shots, 20/14lbs (10'/9' target)
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
2 Rope Climbs, 15'
10 Back Squats, 185/135lbs
CFE STRENGTH & CONDITIONING WOD
7:00 for quality of:
5 Power Cleans, Heavy (use a weight that will allow for unbroken sets)
7 Burpees
Goal should be to move smoothly through each round. Focus on solid pacing.
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
3 Hang Power Cleans, 105/75lbs
6 Push ups
9 Air Squats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
3 Power Cleans, 115/85lbs
7 Burpees
50ft Sled Drag, 90/45lbs
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
8 Thrusters, 95/65lbs
10 Ring Dips
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
8 Dumbbell Push Press, 35/20lbs per hand
50 Double Unders
8 Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
3 Power Cleans, 135/95lbs
6 Push ups
9 Air Squats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 9:00 of:
10 Handstand Push ups
12 Box Jumps, 24"/20"
Row 250m
Note: Athlete must step down from the top of the box before beginning the next rep. No
rebounding.
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
10 Air Squats
15 Sit ups
20 Double Unders
CFE STRENGTH & CONDITIONING WOD
8:00 for total reps:
2:00 Kettlebell Swing (53/35)
2:00 Rest
1:30 Kettlebell Swing (53/35)
1:30 Rest
1:00 Kettlebell Swing (53/35)
CFE STRENGTH & CONDITIONING WOD
As Many Rounds As Possible in 8:00 of:
3 HSPUs
6 Walking Lunge Steps
9 Sit ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
4 Ring Dips
6 Pull ups
8 Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 6:00 of:
10 Double KB Front Squats, 54/36lbs
10 Double KB Push Presses, 54/36lbs
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
7 Push Presses, 115/75lbs
9 Unbroken Toes-to-Bar
12 Unbroken KB Swings, 54/72lbs
*5 burpee penalty on the spot each time an athlete breaks a set of T2B or KB swings.
CFE STRENGTH AND CONDITIONING WOD
Every minute on the minute for 12:00:
8 DB Push Press, 45/20lbs
8 Lateral Burpees
8 KB Swings, 72/54lbs
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups
9 Hang Power Cleans, 135/95lbs
CFE STRENGTH & CONDITIONING WOD
Five rounds:
0:30 Lunges, 0:30 off
0:30 Farmers Walk, 0:30 off
0:30 Hand-release Push ups, 0:30 off
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
3 Thrusters, 135/95lbs
9 Chest-to-Bar Pull ups
12 Double Unders
CFE STRENGTH & CONDITIONING WOD
15:00 of:
Handstand Walk (for distance)
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
25 Sit ups
21 Push Press (75/55)
Run 400m
CFE STRENGTH & CONDITIONING WOD
"Cindy"
As many rounds as possible in 20:00 of:
5 Pull ups
10 Push ups
15 Squats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 Strict Pull ups
15 Bench Press (135/95)
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 Bodyweight Deadlift
10 Pull ups
30 Double Unders
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 Ring Rows
20 Air Squats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
Row 250m
12 Burpees
15 Pull ups
Sub for row is 200m run.
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
10 Pull ups
10 Push Press (115/85)
200m Run
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
15 Power Clean (95/75)
25 Double Unders
10 Push ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
5 Hang Power Cleans (95/65)
10 Pull ups
20 Double Unders
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
10 Pull ups
15 Push ups
20 Air Squats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
12 Push Presses, 95/65lbs
12 Wall Ball Shots, 20/16lbs
CFE STRENGTH & CONDITIONING WOD
As many reps as possible in 15:00 of:
Strict Pull ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 15:00 of:
Row 500m
12 Goblet Squats, 54/36lbs
15 Toes-to-Bar
Sub for 500m row is 400m run.
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
12 Push Presses, 95/65lbs
12 Wall Ball Shots, 20/16lbs
 CROSSFIT ENDURANCE WORKOUT OF THE DAY: 5
TO 20 MINUTES
Everything you need to improve your time on the course
00
18 390

Photo: Maxisport/Shutterstock
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
5 Body Weight Deadlifts
10 Hip Extensions
20 Double Unders
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 15:00 of:
Run 400m
15 Pull ups
12 Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
5 Pull ups
10 Push ups
15 Air Squats

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 NEXT 20-Minute WOD

OUTSIDE ONLINE
THURSDAY, DECEMBER 06, 2012

CROSSFIT ENDURANCE WORKOUT OF THE DAY:

10 TO 15 MINUTES (WITH RUNNING)
Everything you need to improve your time on the course
0 17

17 691

Photo: Suzanne Tucker/Shutterstock

CFE STRENGTH & CONDITIONING WOD

As many rounds as possible in 12:00 of:
Run 400m
15 Back Squats at Bodyweight
12 Chest-to-Bar Pull ups
CFE STRENGTH & CONDITIONING WOD
As many reps as possible in 10:00 of:
Run 800m
150 Double Unders
Max Reps Box Jumps (24"/20")
(Score is number of Box Jumps.)
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
200m Run
10 Front Squats (BW)
15 Sit ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
Sprint 100m
10 Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
Run 200m
12 Burpees
15 Pull ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
Run 400m
21 Toes-to-Bar
12 GHD Sit ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
Run 400m
15 Chest-to-Bar Pull ups
21 Double Unders

CROSSFIT ENDURANCE WORKOUT OF THE DAY:

20 MINUTES (WITH RUNNING)
Everything you need to improve your time on the course
14 11
13 354
Photo: JordiDelgado/Shutterstock
CFE STRENGTH & CONDITIONING WOD
"Murph"
For time:
1-mile Run
100 Pull ups
200 Push ups
300 Squats
1-mile Run
Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a 20-
pound vest or body armor, wear it.
CFE STRENGTH & CONDITIONING WOD
Three rounds of:
10 C2B Pull ups
7 Power Cleans, Heavy
Sprint 100m
Rest 4:00 between rounds. Each round should be at max effort.
CFE STRENGTH & CONDITIONING WOD
Five to seven rounds of:
Sprint 50m
12 Russian KB Swings, 72/54lbs
Rest 4:00 between rounds.
CFE STRENGTH & CONDITIONING WOD
Five to seven rounds of:
Sprint 50m
12 Russian KB Swings, 72/54lbs
Rest 4:00 between rounds.