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
No machines in today's workout — grab whatever you like for the warm-up.
2 Rounds:
:30 Row, Bike, or Ski (dealer's choice)
10 Banded Good Mornings
8 Banded Clamshells (each side)
5 Ring Rows
Clean Primer:
5 Empty Bar Muscle Cleans
5 Empty Bar Power Cleans
5 Empty Bar Front Squats
Cue: Bar close, finish tall — full hip extension before the elbows move. Fast elbows, catch it in a quarter squat.
Clean EMOM
EMOM
EMOM 16 — 8 Rounds
Week 3 of 4
Odd Minutes (1, 3, 5, 7, 9, 11, 13, 15):
F1: 3 Power Cleans @ 75–78%
▶ Watch before you lift —
Even Minutes (2, 4, 6, 8, 10, 12, 14, 16):
F2: 5–6 Strict Pull-Ups
▶ Watch before you lift —
Reps drop from 4 to 3 and the bar gets heavier. Singles are fine — reset the bar between reps and pull with intent. Quality over grinding.
Pull-Ups: Week 3 of this wave. If 5 strict is easy, take 6. If 6 is easy, add a light vest or a small DB between the feet. You are not starting over — you carry the standard you built last block.
Scaling — Power Clean: hang power clean, or DB power clean if the barbell catch bothers your wrists.
Scaling — Pull-Ups: banded strict, or 8–10 Ring Rows with a slow 3-second lower.
▶
SCORE: Log your Power Clean working weight. Put your pull-up reps + scaling (strict / banded / ring rows) in the notes.
Score · Load
MetCon
For Time (9 min cap):
15-12-9-6-3
Thrusters (95/65)
Ring Dips
Stimulus: Sprint. Target 6–8 minutes, hard cap at 9. The set of 15 is the only one that should scare you — after that it gets easier every round, so the reward for hanging on early is real.
Thrusters: a weight you can do 15 unbroken fresh. Ring dips: a version where the round of 15 is at most 3 sets.
▶ Watch before you lift —
▶ Watch before you lift —
Scaling — Thruster: 75/55 · 65/45 · DB Thrusters.
Scaling — Ring Dip (pick one, same stimulus):
Ring Dips → Banded Ring Dips → Bar Dips → Box Dips (feet elevated) → Box Dips (feet on floor)
Note: The rep scheme rotates now — this is not a 21-15-9 day and it won't be every week. Read the card before you assume you know the workout.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Clean EMOM
1Dan245 lbRx
MetCon
1Dan7:45Rx
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.