Emily Rolfe’s Workout of the Week

January 27, 2022 by
Photo Credit: Athlete's Eye Photography
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Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout is programmed by two-time CrossFit Games individual athlete Emily Rolfe. The Canadian is coming off her second top-20 finish at the 2021 Games with a career-best 15th place highlighted by her second career event win.

It has been a busy four months for the full-time medical professional, she is the only athlete to compete in all three major off-season competitions as an individual. She placed 16th at the Rogue Invitational, 8th at the Dubai CrossFit Championship and 9th at this month’s Wodapalooza Fitness Festival.

  • RX:
    For Time
    500 meter Ski
    10 Toes-to-bar
    500 meter Row
    20 Chest-to-bar Pull-ups
    1,000 meter Bike
    30 Toes-to-bar
    Toe-to-bar = V-ups or Leg Lifts to parallel 
    Chest-to0bar = Regular Pull-ups
    Time Cap: 10 minutes

Some advice from Emily: “​​Acid bath….with a sprinkle of fun! Smooth is fast. Go hard on the Ergs but not too hard that the gymnastics suffers. You will lose more time staring at the pull-up bar then slowing down the erg. Elites aim for sub 8 mins!”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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