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 Band Pull-Aparts
10 Scap Push-Ups
Then, with an empty bar:
5 Strict Presses
5 Front Squats
CrossFit: add 5 Hand-Release Push-Ups, then 3 Front Squats building toward your workout weight. Find your partner and your bike before the clock starts.
On the front squat, elbows high and chest up. Squeeze your glutes and keep your ribs down on every press.
▶ Watch before you lift —
▶ Watch before you lift —
MetCon
PARTNER WOD, teams of 2
4 Rounds For Time (35 min cap)
50/40 cal Echo Bike
40 Front Squats (115/80)
30 Hand-Release Push-Ups
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 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, 8 to 12 calories each. Front squats in sets of 5 to 10, alternating so the bar keeps moving and nobody holds a long set. Push-ups in sets of 5 before your chest gives out. Keep the changeovers fast.
Scaling, Echo Bike:
Rx Echo Bike
40/32 cal
Row, same calories
Scaling, Front Squats:
Rx Front Squats
95/65
75/55
Goblet Squats
Scaling, Hand-Release Push-Ups:
Rx Hand-Release Push-Ups
Push-Ups
Box Push-Ups
Knee Push-Ups
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's total time. If you hit the cap, log 35:00 and put your remaining reps in the notes. Both partners log the same score and name each other in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Kelli33:40Scaled
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.