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:
250m Row
10 Banded Pull-Aparts
10 PVC Pass-Throughs
10 Air Squats
Then, with an empty bar:
5 Power Cleans
5 Front Squats
5 Push Press
Get the elbows around fast on the clean and finish tall. On the push press, the dip is short and straight down.
▶ Watch before you lift —
▶ Watch before you lift —
MetCon
PARTNER WOD, teams of 2
For Time (35 min cap)
140/120 cal Row
100 Power Cleans (95/65)
120 Wall Balls (20/14)
60 Push Press (95/65)
One partner works at a time. Split as needed, in any size sets you like, and finish each movement before you move to the next.
Stimulus: target 28 to 32 minutes. This is a long one and the wall balls are where teams fall apart. Small sets from the start beat big sets you cannot repeat.
Strategy: trade the row every 20 to 25 calories. On the cleans go 5s and 10s. On the wall balls pick a number you can hit every single turn, even at rep 100.
Scaling, Row: 100/80 cal.
Scaling, Power Cleans: lighter bar, or Hang Power Cleans.
Scaling, Wall Balls: lighter ball, a 9 foot target, or 80 reps.
Scaling, Push Press: pick a weight you can press 10 unbroken with fresh.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's total time. Both partners log the same score.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Dan18:46Scaled
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.