CrossFit Workout of the Day: 231207

Thursday

231207

Workout of the Day

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Rest day

Every 1:30 for 15 rounds, complete:
Swim 50-75 meters

Keep moving but stay within your comfort zone. You should get 30-40 seconds of consistent rest without over-exerting. Focus on your breathing rhythm — in swimming, the ease of breathing comes from good body rotation and not turning your head excessively to one side.

Scaling:

Intermediate option:
Every 1:30 for 15 rounds, complete:
Swim 25-50 meters

Beginner option:
Complete 10 rounds of:
Swim 25-50 meters
Rest as needed between rounds.

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Photo: 2022 CrossFit Games

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Comments on 231207

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JASON H

February 3rd, 2024 at 7:31 am

Commented on: 231207

25 mx 15

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Ryan Mak

December 8th, 2023 at 12:55 am

Commented on: 231207

Nice active recovery day, especially as I'm lacking sleep from two straight weeks of night shift in the hospital! 

10 Rounds
50m Swim every 1:30
Mixed Freestyle, Backstroke, Butterfly, Breast

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Jan Kozak

December 7th, 2023 at 11:54 pm

Commented on: 231207

Warmup - 50 free, focus on length. 

Then alternated b/w 75s and 50s, starting with 75s. So 8x75 and 7x50, or 950m total. 

Avg 1:05 for the 75s
Avg 0:43 for the 50s

Cool down - 100m breast. 

Thanks, Michele!

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Marta Celmina

December 7th, 2023 at 3:22 pm

Commented on: 231207

25 min zone2 rowing👌

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Steven Thunander

December 7th, 2023 at 3:18 am

Commented on: 231207

Globo wod: rest day or if your globo has a pool go ahead and do this if you want.   You can also treat this as active recovery and not worry about a clock (very linchpin-ish), and scaling back the swimming volume to keep it an active recovery day.

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