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
Labor Day. No machines in today's workout, so grab whatever you like for 2 minutes to get warm, or walk in and start.
2 Rounds:
10 Air Squats
10 Alternating Reverse Lunges
10 Scap Pull-Ups (hang and shrug, arms straight)
:20 Dead Hang
Then, with the empty bar:
8 Strict Press
8 Push Press
5 Hang Power Cleans
Cue for the hang power clean: the bar starts above the knee, you jump, then you pull yourself UNDER it. If you are muscling it up, the bar is too heavy for today.
MetCon
LABOR DAY CHIPPER
For Time (20 min cap):
60 Air Squats
50 AbMat Sit-Ups
40 Walking Lunges (20 each leg)
30 Toes-to-Bar
20 Push Press (75/55)
10 Hang Power Cleans (135/95)
Stimulus: Target 14 to 18 minutes. One time through, no rounds to pace against, so the honest way to run it is steady on the first three movements and then earn the barbell. If the toes-to-bar turn into singles you are not in trouble, you are just there.
Scaling, Toes-to-Bar:
Rx 30 Toes-to-Bar
30 Knees-to-Elbow
30 Knee Raises from the hang
40 AbMat Sit-Ups
Scaling, the barbell: pick a push press you could do 15 unbroken with fresh, and a hang power clean you could do 5 unbroken with fresh. If the last 10 turn into singles, that is the right weight.
Walking lunges: 40 steps total. Back knee touches, chest stays up.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time. If you hit the 20 minute cap, log 20:00 and put the reps you had left in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Dan7:30Rx
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.