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 Band Pull-Aparts
10 Scap Push-Ups
10 Air Squats
10 Walking Lunge Steps
Then, with an empty bar:
CrossFit: 5 Shoulder Presses, then 5 Push Presses.
Built for Life: 5 Bench Presses.
Squeeze your glutes and keep your ribs down on every press. On the bench, set your shoulder blades back and down before the bar moves.
CrossFit: the first row is easy. The second is at the pace you plan to hold in the workout.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
Shoulder Press
Functional Lift
BLOCK 3 · WEEK 1 OF 8
CrossFit presses overhead on Tuesdays for the next eight weeks. Every lift moves to 4 x 8 this week.
4 x 8
Same weight on all four sets. Rest 2:00 between sets. Every set should end with 1 or 2 good reps left in you. If you have to grind or fail the last rep, the weight is too heavy.
Finding your weight: your Shoulder Press board in the app has your summer numbers. Start at a weight you can press 11 or 12 clean times, and stop at 8. All 32 reps clean this week with reps to spare? Add 5 lbs next week. Only 5.
New to this or back from a break? Start at 50% of your 1RM, or a weight you can do 15 clean reps with, and stop every set 3 reps short.
Squeeze your glutes and keep your ribs down so the press does not turn into a lean back. The bar travels straight up and your head comes through at the top.
▶ Watch before you lift —
SCORE: your working weight.
Score · Load
MetCon
3 ROUNDS (12 minutes)
1:00 Row for calories
1:00 Walking Lunge Steps
1:00 Sit-Ups
1:00 Rest
Stimulus: target 150 to 200 total reps. Every minute is a hard, steady effort, and round 3 should look close to round 1. Calories count as reps.
Strategy: row at a pace you can repeat three times, about 85%, rather than an all-out sprint. Lunge steps at one rhythm with the back knee touching every step. Sit-ups unbroken, touching the floor behind your head and your toes at the top. Move straight from station to station, because the rest minute is the only rest.
Scaling, Walking Lunge Steps:
Rx Walking Lunge Steps
Reverse Lunges
Air Squats
Scaling, Sit-Ups:
Rx Sit-Ups
Anchored Sit-Ups
Crunches
Everybody rows at the same time, so grab a rower before the clock starts. More people than rowers? Ski or bike, and count calories the same way.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total reps across all 3 rounds, calories plus lunge steps plus sit-ups. Put your machine in the notes if it was not a rower.
Score · Total Reps
Scores from the gym
Members who chose to share their scores, first names only.
Shoulder Press
1Tom125 lbRx
2Dan125 lbRx
3Dan85 lbRx
4Jenny55 lbRx
5Juliana55 lbRx
6Sarah55 lbRx
MetCon
1Tom265 repsRx
2Juliana232 repsRx
3Jenny181 repsRx
4Sarah151 repsRx
5Kelli108 repsScaled
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.