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 bikes. Warm up on the bike, with your partner if you have one.
2 Rounds:
:90 Easy Bike
10 Air Squats
10 Band Pull-Aparts
:20 Dead Hang
Then, with one light dumbbell:
5 Devil Presses, slow
:30 Double-Under practice (or singles)
Cue for the devil press: it is a burpee with your hands on the dumbbells, then ONE swing from the floor to overhead. Do not pause at the shoulder. Hips do the work.
Your calves are going to be sore from yesterday. That is why the workout bikes instead of running today. Spin the first round easy and let them come back to you.
MetCon
PARTNER WOD — In teams of 2
For Time (35 min cap):
4 Rounds:
30/24 cal Bike — split however you like
40 Double-Unders — split however you like
24 Devil Presses (35/25) — split however you like
12 Ring Dips — split however you like
One partner works at a time on everything. Bikes are tight if we are full, so a team that cannot get one rows instead, same calories.
Stimulus: Target 28 to 33 minutes. The time math: the bike is about 2 minutes a round split, the double-unders about a minute, the devil presses about 3, the dips about a minute and a quarter. That is roughly 7 minutes a round, four rounds, plus transitions.
This was a 400m run until Thursday. You climbed 83 steps up and down for twenty minutes yesterday and your calves are going to tell you about it, so the running is gone and the bike is here instead. Same engine, no pounding. Push the bike honestly, because it is the only place in this workout you get to breathe hard without your legs paying for it twice.
Scaling, Double-Unders:
Rx 40 Double-Unders
60 Single-Unders
40 attempts, however many you get
Scaling, Devil Press:
Rx 35/25
Lighter dumbbells
24 Dumbbell Burpees (burpee on the dumbbells, stand up, no press)
Scaling, Ring Dips:
Rx Ring Dips
Banded Ring Dips
Box Dips, feet on the floor
12 Push-Ups
Ring dips are on here because you asked for more gymnastics variety in the survey. Pick the level you can do 4 clean reps of at a time and stay there.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's total time. Both partners log the same time.
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.