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
2 Rounds:
:90 Bike, easy
10 Air Squats
10 Pass-Throughs
10 Ring Rows
:30 Pigeon Pose each side
Thruster primer:
10 Front Squats, empty bar
5 Thrusters, empty bar
Elbows up out of the bottom. Finish with the bar over the middle of your foot.
Shoulder pressing today? Add 10 Banded Pull-Aparts and one light set of 8 before you load up.
▶ Watch before you lift —
▶ Watch before you lift —
MetCon
PARTNER WOD, teams of 2
AMRAP 30
30/24 cal Bike
20 Thrusters (95/65)
20 Toes-to-Bar
40 Walking Lunge Steps (two dumbbells, 35s/25s)
One partner works at a time. Split as needed.
Stimulus: target 5 to 6 rounds. A round runs about five minutes with two people working, so this is a full thirty minutes of real work. Quick changeovers are what keep it honest.
Strategy: split everything early rather than late. Sets of 5 on the thrusters and the toes-to-bar from round one will beat sets of 10 that fall apart by round three.
Scaling, Thrusters: pick a weight you can do 10 unbroken with fresh.
Scaling, Toes-to-Bar:
Rx Toes-to-Bar
Knees-to-Elbow
Knee Raises from the hang
40 AbMat Sit-Ups
Lunges: one dumbbell in each hand, arms at your sides. Front rack both dumbbells if you want more core.
Scaling, Lunges: lighter dumbbells, a single dumbbell in the front rack, or bodyweight.
Bikes are tight when we are full. A team that cannot get one rows instead, same calories.
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's total rounds + reps. Both partners log the same score.
Score · Rounds + 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.