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:
200m Jog
10 Walking Lunge Steps
10 Lateral Band Walks each direction
5 V-Ups
Then pick up your dumbbells:
10 Walking Lunge Steps with the dumbbells at your sides
Take the first jog easy and the second one a little quicker. On the lunges, the back knee kisses the floor and your chest stays tall.
▶ Watch before you lift —
MetCon
5 Rounds For Time (26 min cap)
400m Run
20 Walking Lunge Steps (two dumbbells, 35s/25s)
12 V-Ups
Carry the dumbbells at your sides, arms straight, like a farmer's carry.
Stimulus: target 19 to 23 minutes. This is the long day, steady from the first round to the last. Your legs will feel the lunges on every run after round two.
Strategy: run the first 400 at a pace you can repeat five times. Set the dumbbells down whenever your grip or your balance goes, then pick them straight back up. Go unbroken on the V-Ups or split them 6-6.
Scaling, Run: 300m, or a 500m Row.
Scaling, Walking Lunge Steps:
Rx Walking Lunge Steps
Lighter Dumbbells
Bodyweight Walking Lunges
Reverse Lunges in Place
Scaling, V-Ups:
Rx V-Ups
Tuck-Ups
AbMat Sit-Ups
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time. If you hit the cap, log 26:00 and put your remaining reps in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Tom16:47Rx
2Sarah23:31Rx
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.