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
The fall program starts today. Today's CrossFit workout rows, so warm up on the rower.
2 Rounds:
:60 Easy Row
10 Scap Push-Ups
10 Band Pull-Aparts
:20 Dead Hang
Then, with the empty bar:
10 Bench Press
8 Strict Press
Cue for the bench: feet flat, ribs down, and the bar comes to the bottom of your chest, not your throat. Elbows around 45 degrees, not flared to the sides.
Bench Press
Functional Lift
FALL BLOCK 1 — WEEK 1 OF 4
3 x 12
Use the weight you found on September 1. That set of 12 at RPE 7 IS your block 1 starting weight, and today you do it three times.
If you were not here on Sept 1: build to a set of 12 that leaves you 3 reps in the tank, and that is your number for the next four weeks.
▶ Watch before you lift —
Double Progression, and you will use this every week for nine months:
1. All three sets of 12 completed and it felt strong → add 5 to 10 lbs next week
2. Completed all three but it was a fight → keep the weight, and next week get the same 36 reps cleaner
3. Missed reps → keep the weight until all three sets go up cleanly
4. First time back, or coming off a break → start lower than feels right and let it climb
SCORE: your working weight. Same weight for all three sets.
Score · Load
MetCon
21-15-9 For Time (13 min cap):
Calorie Row
Pull-Ups
Stimulus: Target 8 to 10 minutes. 45 calories and 45 pull-ups. The row is about three minutes of that and the bar is the rest, so the whole workout is decided by how you break the pull-ups. Going unbroken on the 21 and then standing under the bar for two minutes is the slow way to do this.
Break them before you have to. Sets of 7, 5 and 3 with short rests will beat one big set and a stare.
Scaling, Pull-Ups:
Rx Pull-Ups
Banded Pull-Ups
Jumping Pull-Ups
Ring Rows (feet forward, body straight)
Pick the version you can do 5 in a row of when you are fresh. If you cannot, take the version below it. 45 reps finds out.
If 45 is more volume than you have in you today, cut the ladder to 15-12-9 and keep the intent, which is eight to ten hard minutes.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Bench Press
1Dan170 lbRx
MetCon
1Dan3:50Rx
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.