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 Bike
10 Air Squats
10 Lateral Band Walks each direction
10 AbMat Sit-Ups
Then pick up your dumbbells:
5 DB Push Press
5 DB Box Step-Ups each leg
On the push press, dip straight down and drive through your heels. On the step-up, the whole foot goes on the box and you stand all the way up.
▶ Watch before you lift —
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MetCon
4 SETS, 5:00 on, 1:00 rest (23 minutes)
Each set:
15/12 cal Bike
Then, in the time remaining, as many rounds as possible of:
8 DB Push Press
8 DB Box Step-Ups (alternating legs)
8 AbMat Sit-Ups
Two dumbbells, 35s/25s. Hold them on your shoulders for the push press and at your sides for the step-ups. Box is 20 inches.
Stimulus: target 160 to 220 total reps. This is the long day. Every set should look like the one before it, so the bike and the rest are where you recover.
Strategy: hold a bike pace you can repeat four times and get to the dumbbells with at least 3:45 left. Move steadily through the rounds instead of sprinting the first one.
Scaling, Bike: 12/9 cal.
Scaling, DB Push Press:
Rx DB Push Press
Lighter Dumbbells
One Dumbbell, Alternating
Scaling, DB Box Step-Ups:
Rx DB Box Step-Ups
Bodyweight Step-Ups
Lower Box
Scaling, AbMat Sit-Ups:
Rx AbMat Sit-Ups
Anchored Sit-Ups
Crunches
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: total reps across all four sets. Count the push press, step-ups and sit-ups. The bike calories do not count.
Score · Total Reps
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Dan405 repsScaled
2Tom392 repsRx
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.