This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.
Warm-Up
Warm-Up
Today's workout is on the BIKE. Warm up on the bike.
2 Rounds:
:45 Bike — build the pace
10 Air Squats
8 Ring Rows
12 Banded Pull-Aparts
Primer:
5 Empty Bar Ground-to-Overhead
5 Strict Pull-Ups or Ring Rows
2 Sandbag Ground-to-Shoulder (light bag, each side)
Cue: On the sandbag, hug it high and drive with the hips — this is a hinge, not a curl.
Find your partner and split the work before the clock starts.
MetCon
PARTNER WOD — In teams of 2
For Time (35 min cap)
One partner works at a time. Split the reps however you want. Complete in order:
120/96 cal Bike
80 Ground-to-Overhead (95/65)
60 Chest-to-Bar Pull-Ups
60 Sandbag Ground-to-Shoulder
400m Sandbag Carry — switch every 50m
Stimulus: A 30-minute grind and it should feel like one. Expect 28–32 minutes of honest work. Short sets, fast swaps, keep your partner moving. The sandbag work at the end is where teams either hold together or come apart.
Ground-to-overhead: snatch it, clean and jerk it, whatever gets it up. Pick a weight you could cycle 15 fresh — you'll be doing sets of 8–10.
Gymnastics options — pick ONE, same stimulus for everybody:
40 Bar Muscle-Ups → 60 Chest-to-Bar → 60 Pull-Ups → 80 Jumping Bar Muscle-Ups → 80 Ring Rows
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Scaling:
Bike — 100/80 cal for newer teams
Ground-to-Overhead — 75/55 or 65/45
Sandbag Ground-to-Shoulder — pick a bag you can move for 5+ reps, alternate shoulders. 40 reps instead of 60 if the bags are heavy for your team.
Sandbag Carry — 100 / 80 / 50 lb bags, pick what lets you go 50m unbroken
Note: No sled today — one sled and four teams is a traffic jam. Six sandbags means everybody has a bag.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
No shared scores on this one yet.
Did this workout?
Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.