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 Banded Pull-Aparts
5 Inchworms
Then, with an empty bar:
5 Strict Presses
5 Front Squats
CrossFit: add 5 Thrusters with the empty bar and 3 Box Jumps, landing soft. Find your partner and your bike before the clock starts.
Squeeze your glutes and keep your ribs down on every press.
▶ Watch before you lift —
▶ Watch before you lift —
MetCon
PARTNER CHIPPER, teams of 2
For Time (36 min cap)
120/96 cal Bike
100 Thrusters (95/65)
80 Box Jump Overs (24/20)
400m Farmers Carry (two dumbbells, 50s/35s)
60/48 cal Bike
One partner works at a time. Split the work as needed and switch as often as you like. The calories are for the team, not each partner.
Farmers carry: dumbbells at your sides, arms straight, shoulders back. Hand them to your partner when your grip goes.
Stimulus: target 27 to 33 minutes. Hard and steady from start to finish. Your rest is your partner's work, so every turn should be a real effort.
Strategy: short turns on the bike, 10 to 15 calories each. Thrusters in sets of 5 to 10 so the bar keeps moving. Keep the changeovers fast, because the clock never stops.
Scaling, Bike: 100/80 cal to open, 50/40 cal to finish.
Scaling, Thrusters:
Rx Thrusters
75/55
55/35
DB Thrusters
Scaling, Box Jump Overs:
Rx Box Jump Overs
Step-Overs
Lower Box
Scaling, Farmers Carry: lighter dumbbells.
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's total time. If you hit the cap, log 36:00 and put your remaining reps in the notes. Both partners log the same score.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
No shared scores on this one yet.
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.