4 rounds for time of:
400-meter run
50 air squats

Compare to 231222.

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Stimulus and Strategy:
Even though it doesn’t have a name, today’s workout is a benchmark. Those of you who have completed it in the past know its potency. As a frame of reference, choose options that allow you to keep the run efforts to 2:15 or less and the air squats to 1:30 or less. Push the pace on the run and try not to stop on the air squats. Move at a steady pace on the air squats, and remember to breathe. Expect lactic acid to build up on the squats, but once you get out on the run, that feeling will subside.

Scaling:
Reduce the distance of the run. Reduce the number of air squats in each set.

To reduce the complexity of the air squats, consider squatting to a target and moving through a pain-free range of motion.

In case of an injury or limitation, consider substituting a 900/1,250-meter Echo bike or 400/500-meter row in place of the run. If squatting is not an option, consider lunges or unloaded good mornings.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds for time of:
200-meter run
20 air squats

Coaching cues:
Resist the urge to “fall” to the bottom of the air squat. Instead, focus on pulling yourself down to the end range of motion by screwing your feet into the ground, pressing your hips back and down, and pulling your chest up away from the ground.

Resources:
CrossFit Running Course
The Air Squat

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