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 KB Deadlifts
10 Banded Pull-Aparts
Then:
10 Scap Push-Ups
3 Ring Support Holds, :10 each, arms locked and rings turned out
Keep the shoulders easy. The skill block will warm them up the rest of the way.
▶ Watch before you lift —
▶ Watch before you lift —
Ring Dip 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 — Ring Dips, full range
Level 2 — Banded Ring Dips
Level 3 — Ring Dip Negatives, 5-second lower
Level 4 — Box Dips, knees bent
This ladder stays the same for all four weeks, so you can climb it. Week one is about finding your level and owning it.
This is practice, not a workout. Stop every set with reps left in the tank. Nothing here is ranked against anybody.
Cues: start in a support with your arms locked and the rings turned out. Lower until your shoulders are just below your elbows, keeping the rings tight to your body. Lean slightly forward and press back up to a locked support. If your shoulder pinches at the bottom, use a shorter range or a higher level number.
Would rather lift? Do Saturday's Built for Life Shoulder Press and Superset 1 instead of this block.
▶ 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
TABATA x 3 (14 minutes)
8 rounds of :20 work, :10 rest on each movement, with 1:00 rest between movements.
1) Row or Ski, calories
2) KB Swings (53/35)
3) Air Squats
Stimulus: target 140 to 190 total. Twenty seconds is short, so every interval is close to all out. Expect your reps to drop by the last few rounds of each movement. That is normal.
Strategy: keep moving for the full :20 every round. Pick a number on round one you think you can hold, and fight to stay near it.
Only one person goes on the ski erg. Everybody else rows.
Scaling, KB Swings:
Rx KB Swings
Lighter Bell
Russian Swings
Scaling, Air Squats:
Rx Air Squats
Squats to a Box
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: total calories plus reps across all 24 rounds.
Score · Total Reps
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Kelli16 repsScaled
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.