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:
:30 Row or Bike
10 Good Mornings (PVC or empty bar)
10 Monster Walks (each direction)
8 Ring Rows
Clean Primer:
5 Empty Bar High Pulls
5 Empty Bar Power Cleans (slow — hips, shrug, fast elbows)
3 Strict Pull-Ups or Ring Rows
Cue: Bar stays close. Jump and land in a quarter squat — fast elbows through.
Clean EMOM
EMOM
EMOM 16 — 8 Rounds
Odd Minutes (1, 3, 5, 7, 9, 11, 13, 15):
F1: 4 Power Cleans
▶ Watch before you lift —
Even Minutes (2, 4, 6, 8, 10, 12, 14, 16):
F2: 5 Strict Pull-Ups
(Scale: Ring Rows or Banded Pull-Ups)
▶ Watch before you lift —
Week 2 of 4 — Power Clean
The reps drop, the bar goes up: 4 reps @ 70–72% of your 1RM.
Week 2 — Power Clean:
→ Last week's weight felt smooth: Add 5–10 lbs — that lands you right in the 70–72% zone
→ No 1RM to work from: Take last week's weight and add a little — 4 crisp reps, no grinders
→ Reps getting ugly: Hold last week's weight — Week 4 is where it gets heavy, not today
Week 2 — Pull-Ups:
→ 5 reps every even minute, same as last week — keep your harder standard if you carried one (slow lower or small weight)
→ Still building to 5 unbroken: 5 quality reps — full hang to chin over bar
→ Scaling: Ring Rows or Banded Pull-Ups — full range every rep
Power Clean Focus:
— Set up like a deadlift — bar over mid-foot, lats tight
— Push the floor away, then jump — the hips finish the lift
— Fast elbows — catch in a quarter squat, stand to full extension
— Reset every rep — no rushed sloppy singles
SCORE: Log your Power Clean working weight. Put your pull-up reps + scaling (strict / banded / ring rows) in the notes.
Score · Load
MetCon
21-15-9
Wall Balls (20/14)
Hand Release Push-Ups
Time Cap: 9 min
Stimulus: Pure sprint — this should hurt fast and end fast. Wall balls in big sets (21 in 1–2 sets if you can), push-ups fast but honest — chest to floor, hands off. Sub-7 for the killers, sub-9 for everyone.
▶ Watch before you lift —
▶ Watch before you lift —
Scaling:
Wall Balls → 14/10 lbs or lower target
Push-Ups → Knee push-ups or 15-12-9
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Clean EMOM
No shared scores on this one yet.
MetCon
No shared scores on this one yet.
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.