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 rows. Warm up on the rower.
2 Rounds:
:60 Easy Row
10 Air Squats
10 Push-Ups
10 Good Mornings (empty bar)
Then, with the empty bar:
10 Front Squats
10 Push Press
5 Thrusters — put the two together, elbows up, drive with the legs
Cue: the thruster is one movement, not two. The bar leaves the shoulders because your legs finished the squat, not because your arms decided to press.
MetCon
5 Rounds For Time (20 min cap):
250m Row
10 Thrusters (75/55)
10 Hand Release Push-Ups
Stimulus: Target 13 to 16 minutes, roughly 2:30 to 3:00 a round.
That target is built from what you actually did last week, not from a feel. Two weeks running our Wednesday estimate was slow, so this one is set off your real work rates: you turned over 12 cal of rowing plus 9 barbell reps in about 1:58 on Aug 24.
The thrusters are the piece. Ten should be unbroken every round at a weight that feels almost too light on round one. If round 3 breaks into two sets, you went too heavy — that is useful information, write it in the notes.
Deload week: this is moderate. You should finish wanting one more round.
▶ Watch before you lift —
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Scaling — Row: 200m, or 12/9 cal Bike.
Scaling — Thrusters: 65/45 · 45/35 · empty bar · dumbbell thrusters.
Scaling — Push-Ups: from the knees, or hands on a box. Hand release means chest and hands both touch the floor, then push.
SCORE: Time.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Dan10:31Rx
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.