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:
200m Jog
10 Air Squats
10 Band Pull-Aparts
5 Inchworms
Then:
10 Scap Push-Ups
3 Ring Support Holds, :10 each, arms locked and rings turned out
Then, with an empty bar:
5 Front Squats
5 Thrusters
Keep the shoulders easy. The skill block will warm them up the rest of the way. Take the first jog easy and the second at the pace you will run in the workout.
▶ 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.
Stay on last week's level:
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
If every rep last week was smooth, add 1 rep to each set. If you owned 5 sets of 5, try your first set one level up and go back down if it falls apart.
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
6 SETS, 2:00 on, 1:00 rest (17 minutes)
Each set:
200m Run
Then max Thrusters (95/65) in the time remaining
Stimulus: target 60 to 95 total thrusters. Hard, with real rest. The run takes about a minute, so you get roughly a minute on the bar each set.
Strategy: run at about 80%, not a sprint. Break the thrusters before you have to, in sets of 5 to 8, and rest with the bar in the rack position or on the floor, never overhead. Aim for the same number in set 6 as in set 1.
Fran is Wednesday, October 28. This is the same thruster you will use that day.
Scaling, Run:
Rx Run
250m Row
Scaling, Thrusters:
Rx Thrusters
75/55
65/45
45/35
DB Thrusters
Feeling beat up after four days in a row? Do today's Built for Life Zone 2 instead.
▶ Watch before you lift —
SCORE: your total thrusters across all 6 sets.
Score · Total Reps
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.