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, easy
10 Air Squats
10 Band Pull-Aparts
10 Scap Push-Ups
Then:
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. After the skill block, take 10 hard strokes on your rower before the first interval starts.
▶ 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.
Week 3 of 4. Pick up where last week left you:
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
Owned 5 sets of 5 last week? Move up one level for all five sets and start back at 3 reps a set. Anything less than 5 x 5? Stay on your level and add 1 rep to each set.
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
5 ROUNDS (13 minutes)
1:00 max calories, Row or Ski
2:00 rest
Stimulus: target 65 to 100 total calories. Each minute is close to all out, and two minutes of rest is enough to do it again. Round 5 should land within a few calories of round 1.
Strategy: the first 10 strokes are long and hard, then settle into the fastest pace you can hold for the rest of the minute. Set your damper before the clock starts. Stand up and walk during the rest rather than sitting on the machine.
One person on the ski erg. Everybody else rows.
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 calories across all 5 rounds. Put your machine in the notes.
Score · Calories
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.