Lena Richter’s Workout of the Week

November 16, 2023 by
Photo Credit: @rickevansmedia
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Today’s workout is programmed by Swedish/Norwegian athlete, three-time team Games athlete, Lena Richter.  In 2021, she joined Team CrossFit Oslo Navy Blue who then went on to win the CrossFit German Throwdown and place 2nd at the CrossFit Games. For the next 2 years, they became the most dominant European team ever at the CrossFit Games, accumulating 2 silvers (2021 and 2022) and a bronze (2023). Her workout today comes from Kriger Training and is called “Run into Fire”

Lena Richter

For Time:

1600-1200-800-Meter Run
32-24-16 Thrusters, 95/65 pounds (43/29kg)
24-24-24-Meter Handstand Walk
16-16-16 Burpee Pull-Ups

Scaling tips: Athletes can adjust the loading on the thrusters down to 75/55 pounds (35/25kg) or the reps down to 24-18-12. For the handstand walk, athletes can reduce the distance to something they can do in 1-2 attempts each round or alternately perform 3 wall walks.

Advice from Lena: “I love this workout because of the thrusters and hope you do too!” 

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