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 Air Squats
10 Banded Pull-Aparts
5 Inchworms
Then:
3 Broad Jumps, landing soft
3 Burpees, slow
CrossFit: find your partner and your starting station before the clock starts. Your first turn at each station is your warm-up for it, so start smooth.
▶ Watch before you lift —
MetCon
PARTNER STATIONS, teams of 2
5 stations x 6:00 (30 minutes)
Each team starts at a DIFFERENT station and rotates on the clock every 6:00. Only one team is ever at a station, so nobody waits for the sled, the sandbag or the ski erg.
At every station, partners alternate full rounds. You go, then I go. Count every round your team finishes.
1) SLED: push the sled one length of the floor, then drag it back with the handles or the rope
2) ROW: 15/12 cal
3) SANDBAG: carry the bag one length and back, in your arms or on your shoulder
4) BURPEE BROAD JUMPS: 6 reps
5) SKI: 12/10 cal
Stimulus: target 26 to 32 total rounds as a team. Thirty minutes of steady, hard work with built-in rest while your partner goes. Every station should feel like a race you can keep running.
Strategy: change over fast, because the clock does not stop. Load the sled so it keeps moving without a stop, never so heavy that it stalls. Take the sandbag you can carry the whole length without setting it down.
Scaling, Sled: take plates off.
Scaling, Sandbag:
Rx Sandbag
80 lb Sandbag
50 lb Sandbag
Scaling, Burpee Broad Jumps:
Rx Burpee Broad Jumps
Step-Back Burpee Broad Jumps
Burpees and Broad Jumps
Scaling, Ski:
Rx Ski
Row
Sandbags: 150, 100, 80, 80, 50 and 40 lb. Rx is 100/80.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's total rounds across all five stations, with any partial round's 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
1Juliana1 + 1Rx
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.