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
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, do 5 Wall Balls with a light ball, then 5 at your workout weight.
The first jog is easy. The second is at the pace you plan to 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.
Week 4 of 4, the last week of ring dips. 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
4 ROUNDS (15 minutes)
3:00 on, 1:00 rest:
200m Run
Max Wall Balls (20/14) for the rest of the 3:00
Stimulus: target 80 to 120 total wall balls. Each round is hard. The run is fast but not a sprint, and your wall ball count in round 4 should be close to round 1.
Strategy: run the 200 at about 80% so you start the wall balls breathing hard but in control. Break the wall balls into sets of 10 to 15 before you need to, with 3 or 4 breaths between sets. Catch the ball high and ride it down into the squat.
Scaling, Run:
Rx Run
150m Run
250m Row
Scaling, Wall Balls:
Rx Wall Balls
14/10
10/8
Lower Target
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 wall balls across all 4 rounds.
Score · Total Reps
Scores from the gym
Members who chose to share their scores, first names only.
MetCon
1Tom206 repsScaled
2Juliana124 repsRx
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.