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, with your partner if you have one.
2 Rounds:
:60 Easy Row
10 Air Squats
10 Band Pull-Aparts
:20 Dead Hang
Then, with a light kettlebell or the empty bar:
10 Goblet Squats
10 Front Rack Reverse Lunges
10 Push Press
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BFL: your Shoulder Press today is the fall starting-weight finder, same job Tuesday's bench did. Warm up the press properly and read the card before you load the bar.
MetCon
PARTNER CHIPPER — In teams of 2
For Time (35 min cap):
120 Cal Row
100 Wall Balls (20/14)
80 Box Jump-Overs or Step-Overs (24/20)
60 Front Rack Reverse Lunges (75/55)
40 Toes-to-Bar
One partner works at a time. Split everything however you want.
Stimulus: The summer sendoff. Target 28 to 33 minutes of honest work. The time math: the row goes about 7 minutes split, wall balls about 6, step-overs about 6, lunges about 5, toes-to-bar about 5, plus swaps.
Short sets and fast swaps beat hero sets. Ten wall balls each, over and over, moves the pile faster than one partner grinding out twenty-five and needing two minutes back.
This is the last workout of the summer block. The fall opens Tuesday Sept 8. Go out on a good one.
▶ Watch before you lift —
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Scaling — Wall Balls: 14/10 · lower target · squat to a box.
Scaling — Box Step-Overs: lower box. Step-overs are always allowed, no jumping required.
Scaling — Lunges: lighter bar · dumbbells at your sides · bodyweight.
Scaling — Toes-to-Bar: knees-to-elbow · knees-to-chest · hanging knee raises · sit-ups.
Team of 3? Add 50% to every number.
SCORE: Time. If you hit the cap, log 35:00 and put the reps you finished in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Dan15:55Rx
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.