Monday: The “Pose” knows!

Monday: The “Pose” knows!

Monday: The “Pose” knows!

We’ve got some running in today’s workout. Check out this awesome tip on pose running!Running is such a basic and fundamental movement. It’s hard to think about running as something that we do incorrectly. It’s one of the first movements we learn how to do as children.

Throughout my tenure as a Crossfitter I’ve noticed that running is one of the most widely unliked movements in all of CrossFit. My theory is that many of us are doing it wrong and that’s why we dislike it. This makes sense. It’s hard to enjoy things that we’re fundamentally bad at. So lets change our attitude.

Check out this chart on pose running and try to employ it in today’s workout!


This method has been proven efficient by short and long distance runners the around the world. Let’s try to use these methods today and improve our technique in running and our attitude on running!


Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 4 Rounds

  • 400m run
  • No Rest
  • Max Ring or Static Dips (scale to pushups)

Rest 2 minutes between rounds

A. 3 Rounds

  • 400m run
  • No Rest
  • Max Pushups

Rest 2 minutes

B. Double Under Progressions/Review

B1. 3 minute AMRAP

  • Double Unders
  • Each Break do 5 wall balls

2 minute rest

B2.3 minute AMRAP

  • Wall Balls
  • Each break do 15 Double Unders.

Score is total DU’s from first AMRAP + Wall balls from second AMRAP

WOD:10 minute AMRAP

  • 15 Wall Balls
  • 5 Double Unders