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:
:60 easy cardio
10 Scap Push-Ups
10 Banded Pull-Aparts
:20 Handstand Hold against the wall, or :20 Plank
Then:
10 Wall Walks up to a comfortable height, or 5 Inchworms
10 Russian KB Swings
Get your shoulders overhead and loaded before the skill block. On the swings, the hips do the work and the arms are ropes.
▶ Watch before you lift —
Handstand Push-Up Skill
Circuit
SKILL BLOCK — 12 minutes
5 sets of 3 to 5 reps. Rest as long as you need between sets.
Pick ONE level and stay on it:
Level 1 — Strict Handstand Push-Up, full range
Level 2 — Strict Handstand Push-Up to a 1 or 2 AbMat deficit
Level 3 — Pike Push-Up with your feet on a box
Level 4 — Seated DB Press, working toward vertical
Week two on this one. If last week felt solid at your level, try the level above for a set and see how it moves.
This is practice, not a workout. Stop every set with reps left in the tank. Nothing here is ranked against anybody.
Cues: hands just outside shoulder width, fingers spread, push the floor away. Your head and hands make a triangle, not a straight line. Squeeze your glutes and keep your ribs down so you do not arch.
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your level and your reps per set, written like "Level 2, 5-5-4-4-3". Words do not rank, so this is a record of your practice rather than a race.
Score · Your result
MetCon
EVERY 3:00 x 4 SETS
12 KB Swings (53/35)
Max Pull-Ups in the time remaining
Stimulus: target 30 to 50 total pull-ups. The swings are the buy-in and the pull-ups are the score. Your shoulders are tired from the skill block, so open conservatively and build.
Strategy: swings unbroken every set. Then pick a pull-up set size you can repeat four times rather than emptying yourself on set one.
Scaling, KB Swings: lighter bell, or Russian swings to eye level.
Scaling, Pull-Ups:
Rx Pull-Ups
Banded Pull-Ups
Jumping Pull-Ups
Ring Rows
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: total pull-ups across all four sets.
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.