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 CrossFit workout is on the bike or the ski. Warm up on the one you are going to use.
Doing Zone 2 today? Find your starting station first, then warm up on it.
2 Rounds:
:90 Easy on your machine
10 Air Squats
10 Alternating Reverse Lunges
10 Band Pull-Aparts
Then one 20-second build to about 80% on your machine, and one full minute easy after it. Find the gear you are going to sprint in BEFORE the clock starts, not in round one.
MetCon
INTERVALS — 5 Rounds, Every 3:00
Each round, on the 3:00:
12 Goblet Squats (53/35)
10 Ring Rows
8 Push-Ups
Max Sit-Ups in whatever time is left
15 minutes total. When the clock hits the next 3:00 you drop the sit-ups and start the squats again, wherever you are.
Stimulus: The triplet should take about 1:30 to 2:00, which leaves you 1:00 to 1:30 of sit-ups. Target 90 to 150 sit-ups across the five rounds. Move steadily through the first three movements — the faster you get through them, the more sit-up time you buy, and that is the whole game.
No machine today, on purpose. Friday is the variety slot and it will not always be intervals on a bike.
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Scaling — Goblet Squats: lighter bell · squat to a box.
Scaling — Ring Rows: walk your feet back to make it harder, step them forward to make it easier. Set the ring height so 10 is hard but unbroken.
Scaling — Push-Ups: from the knees, or hands on a box.
Scaling — Sit-Ups: AbMat, anchor your feet if you like.
Heads up: this is a NEW format for us, so the 90 to 150 is an honest estimate rather than something measured. Log what you actually get and we will know for next time.
SCORE: Total sit-ups across the five rounds. Count each round and add them up. Nothing else counts.
Score · Total Reps
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.