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CrossFit | 10112018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

4 Tabata Rounds Each

Air Squats

Strict Press with an empty barbell


Shoulder Press (5, 5, 5, 5, 5, 5)

Use 75-85% of 1RM for each set


Use the same weight as last week

Each set should be challenging

Rest 2-3 Minutes between sets


Metcon (AMRAP – Reps)

3 Rounds With a Weighted Vest (20/15)

1 Minute AMRAP Overhead Squat (75/55)

1 Minute AMRAP Toes to Bar

1 Minute AMRAP Lunges

1 Minute AMRAP Sumo Deadlift High Pull (75/55)

1 Minute AMRAP Assault Bike

1 Minute Rest
Scale each movement to a movement that allows you to work continuously for each minute with minimal rest

Extra Credit

Metcon (No Measure)

2 Sets…

200 Meter Farmer’s Carry (53/35)
Rest as needed between sets

Mullarkey’s Extra Conditioning

Extra Conditioning | 10201804 (AMRAP – Rounds and Reps)

12 Minute AMRAP…

60 Double Unders

30 Wall Balls (20/14)

10 Bar Over Burpees
***NEW*** Four additional conditioning pieces will be posted each month. If you wish to complete them we recommend trying to commit to doing as many pieces as you can consistently complete each week. We recommend trying to complete the same pieces each week over the course of the month. For example, if you can complete pieces 1 and 2 during the first week, we recommend doing those pieces each week for the rest of the month. If you would like more guidance feel free to ask one of our coaches which piece would be the most beneficial for you and how to more appropriately scale it.

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