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 Lateral Band Walks each direction
5 Inchworms
Then:
10 Wall Balls with a light ball
5 Hand-Release Push-Ups
5 DB Snatches each arm with a light dumbbell
On the wall ball, full squat and drive the ball up with your legs. On the snatch, the hips do the work and the dumbbell finishes overhead with your arm locked.
The first row is easy. The second is at the pace you plan to hold in the workout.
▶ Watch before you lift —
▶ Watch before you lift —
MetCon
For Time (25 min cap)
1000m Row
50 Wall Balls (20/14)
40 Hand-Release Push-Ups
30 DB Snatches, alternating arms (50/35)
1000m Row
Stimulus: target 17 to 22 minutes. This is the long day. Steady and hard the whole way, with no part of it all out.
Strategy: row the first 1000m at a pace you could hold for a second one, because there is a second one. Wall balls in sets of 10 to 15 with short rests. Push-ups in small sets before your chest gives out. Alternate arms on every snatch, then get straight on the rower.
Built for Life: row 750m each time, and use the lighter ball and dumbbell below.
Scaling, Row:
Rx Row
750m
500m
Scaling, Wall Balls:
Rx Wall Balls
14/10
10/6
35 Wall Balls
Scaling, Hand-Release Push-Ups:
Rx Hand-Release Push-Ups
Push-Ups
Box Push-Ups
Knee Push-Ups
Scaling, DB Snatches:
Rx DB Snatches
35/20
25/15
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time. If you hit the cap, log 25:00 and put your remaining meters in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Tom14:40Rx
2Juliana17:24Scaled
3Sarah20:38Rx
4Jenny21:51Scaled
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.