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 or Ski
10 Band Pull-Aparts
10 Scap Push-Ups
10 Air Squats
5 Inchworms
Then, with an empty bar:
5 Strict Presses
5 Push Presses
CrossFit: add 5 Kipping Knee Raises, then 3 Toes-to-Bar, then 3 Push Presses 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 WOD, teams of 2
AMRAP 30
40/32 cal Row or Ski
30 Toes-to-Bar
20 Push Presses (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: switch on the machine every 8 to 10 calories. Toes-to-bar in sets of 5, before your grip gives out. Push presses in sets of 5: dip straight down, drive through your heels and finish with your head through.
Scaling, Row or Ski:
Rx Row or Ski
32/24 cal
Echo Bike, same calories
Scaling, Toes-to-Bar:
Rx Toes-to-Bar
Hanging Knee Raises
V-Ups
Sit-Ups
Scaling, Push Presses:
Rx Push Presses
95/65
75/55
DB Push Presses
One person on the ski erg. Everybody else rows.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your team's rounds plus extra reps. In a partial round, each calorie counts as one rep. 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
1Jenny5 + 3Scaled
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.