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 Band Pull-Aparts
5 Inchworms
Then, with an empty bar:
5 Strict Presses
5 Front Squats
CrossFit: add 5 Kipping Knee Raises, then 3 Clean & Jerks building toward your workout weight. Find your partner and your rower 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 AMRAP 30, teams of 2
30/24 cal Row or Ski
30 Toes-to-Bar
20 Clean & Jerks (115/80)
One partner works at a time. Split the work as needed and switch as often as you like. The calories and reps are for the team, not each partner.
Stimulus: target 4 to 6 rounds. Hard and steady for all 30 minutes. Your rest is your partner's work, so every turn should be a real effort.
Strategy: short turns on the rower, 8 to 10 calories each. Toes-to-bar in sets of 5. Clean & jerks as fast singles, alternating every 3 to 5 reps so the bar never sits still. Keep the changeovers fast.
Only one team on the ski erg. Everybody else rows.
Scaling, Toes-to-Bar:
Rx Toes-to-Bar
Hanging Knee Raises
V-Ups
Sit-Ups
Scaling, Clean & Jerks:
Rx Clean & Jerks
95/65
75/55
Hang Power Clean & Press
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's rounds plus extra reps. Both partners log the same score and name each other in the notes.
Score · Rounds + 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.