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 easy cardio
10 Banded Good Mornings
10 Band Pull-Aparts
10 Scap Push-Ups
5 Inchworms
Then, with an empty bar:
5 Romanian Deadlifts
5 Deadlifts
5 Barbell Rows
CrossFit: add 5 Overhead Squats with the empty bar, pausing 2 seconds in the bottom, then 5 Push-Ups. On the overhead squat, armpits forward and the bar over the middle of your foot.
On the deadlift, push the floor away and keep the bar against your legs. On the row, chest down and pull to the bottom of your ribs.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
Deadlift + Row EMOM
EMOM
FALL BLOCK 3 · DEADLIFT + BARBELL ROW · WEEK 1 OF 6
PART 1: 8 rounds, every minute on the minute (minutes 1 to 8)
F1: 5 Deadlifts
▶ Watch before you lift —
2 MINUTES to strip the bar down to your row weight.
PART 2: 8 rounds, every minute on the minute (minutes 11 to 18)
F2: 8 Barbell Rows
▶ Watch before you lift —
WHAT TO LOAD:
Sets 1 to 4 are your ramp up. Sets 5 to 8 are your ONLY four working sets, and they do not have to match. Keep climbing if the bar is moving well.
DEADLIFT: this is week 1 of a new block, so the working sets finish hard, not heavy. Your top set from September is the number to build toward over the next few weeks, not the number to open at today. Stop adding weight the moment your back rounds.
BARBELL ROW: about half your deadlift. Ramp on one weight if you prefer, then hold or climb across the last four. Chest down, pull to the bottom of your ribs, no bounce.
New to this? Pick a weight you can do 15 clean reps with on each lift and ramp to it.
A descending column late in the piece means you read yourself correctly.
SCORE: your working weights. You get a box for the deadlift and a box for the row on every round, so log what you actually used on each one.
Score · Load
MetCon
For Time (9 min cap)
40 Overhead Squats (75/55)
40 Push-Ups
Stimulus: target 4 to 7 minutes. This is a sprint. The bar is light on purpose, so the limiter is your lungs and your shoulders, not your legs.
Strategy: finish all 40 overhead squats before the push-ups. Overhead squats in sets of 10, or 2 sets of 20 if the bar feels easy, with your elbows locked and your armpits pointing forward. Push-ups in sets of 8 to 10 from the start, chest to the floor and a full lockout, before your arms decide the sets for you.
Scaling, Overhead Squats:
Rx Overhead Squats
45/35
PVC Overhead Squats
Front Squats
Scaling, Push-Ups:
Rx Push-Ups
Push-Ups to a Box
Knee Push-Ups
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time. If you hit the cap, log 9:00 and put your remaining reps in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Deadlift + Row EMOM
1Juliana135 lbRx
MetCon
1Juliana4:39Scaled
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.