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Training Tips and 8 Workouts from Meredith Root

Learn from the experience of Meredith Root, a biological engineer and CrossFit athlete.

Meredith Root finished 30th at the 2018 CrossFit Games, has four CrossFit Regionals appearances, has been coaching CrossFit for six years and is a biological engineer. She was also part of the athlete advisory council in 2020.

She has been sharing advice and workouts on her Instagram account for the past few years.

With such a résumé, you would be a fool not to learn something from her. Here are 8 of her workouts and some training tips from Meredith Root.

Workout 1

EMOM in 20 minutes

  • 2 bar muscle-up
  • 1 snatch + overhead squat

Pick your own weight. “We started at 125lb and ended at 155lb,” she wrote on her Instagram.

Accept That You Suck at It

”THE FIRST STEP TO NOT SUCKING AT SOMETHING IS TO FIRST REALIZE AND EMBRACE THAT YOU DO, IN FACT, SUCK AT IT. PRACTISING EVERY DAY AND LEARNING AS MUCH AS I CAN ABOUT IT WILL EVENTUALLY MAKE ME GOOD AT IT, BUT ONLY IF I PUT IN THE WORK.

Workout 2

2 sets as fast as possible:

  • 21 pull-ups
  • 18 strickt handstand push-ups
  • 15 chest-to-bar pull-ups
  • 12 strict handstand push-ups
  • 9 bar muscle-ups
  • Rest 5 minutes

Workout 3

  • 5k Bike Erg – 5/10 Effort
  • 4k Bike Erg
  • 3k Bike Erg
  • 2k Bike Erg
  • 1k Bike Erg – 10/10 Effort

“My heart rate was 189 at the end of this.”

Listen to Your Body

Meredith Root did 30 muscle-ups in under 3 minutes. “An elite time, but only because of the years before this spent as a novice,” she wrote. “We do not expect beginner skiers to hurl themselves down an Olympic downhill course, they are on the bunny slopes.”

WHEN YOU STEP ON THAT COMPETITION FLOOR, YOUR BODY IS GOING TO REMEMBER EVERYTHING THAT YOU HAVE TAUGHT IT.

Workout 4 – Meredith Root

20 minute AMRAP:

  • 200 metres run
  • 1… 2…. 3… ring muscle-up
  • 3… 6…. 9…. airsquats

Start with a 200-metre run, one ring and three airsquats. That is one round. Proceed to run another 200 metres, two ring muscle-ups and 6 airsquats. That is round number 2. Continue until the clock runs out and count how many rounds you managed to complete.

Workout 5

For time:

  • 21 pull-ups
  • 15 CTB pull-ups
  • 9 bar muscle-ups

Workout 6

EMOM in 20 minutes

  • 5 burpee box jump-over
  • 1 Deadlift + 1 Hang Power Clean + 1 Push Jerk (145lb)

“Repeatability is important. Train it.”

Workout 7

For time:

  • 10 unbroken DB push press 35/50 per hand
  • 10 unbroken DB Pendlay row 35/50 per hand

Meredith Root finished in 3:11.

Try New Things

This year Meredith Root competed the Open in the equipment-free version. She replied to comments saying that she still wanted to participate in the fitness challenge, but did not intend to compete in the season.

Meredith RootSource: Courtesy of CrossFit Inc.

“For someone out there, making it to the Quarterfinals stage is going to be a big accomplishment and I don’t want to take that away by competing for a Semifinals spot that I won’t take.”

”I’M LOOKING FORWARD TO THE UNIQUE CHALLENGE AND PAIN THAT WILL SURELY COME WITHOUT ANY EQUIPMENT.”

Practice Breathing Techniques

“Practice breathing techniques right after a workout or during a rest period. I like box breathing which is 4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold.Not only will that teach you how to control your breathing, but it has a pretty profound effect on your parasympathetic nervous system as well.”

Workout 8 – Meredith Root

Every 2 minutes

  • 20 pull-ups
  • 1 squat clean (165/170/175/180/185lb)

Perform five sets, increasing the squat clean by 5 pounds every new set.

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