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 2 minutes, or walk in and start.
2 Rounds:
10 Band Pull-Aparts
10 Bird Dogs (5 each side)
10 Glute Bridges
:20 Dead Hang
Then, with the empty bar, 2 rounds:
8 Romanian Deadlifts
8 Bent Over Rows
5 Deadlifts
Cue for the deadlift: the bar stays against your legs the whole way. Chest up, take the slack out of the bar before you pull, and finish with your hips and knees locked, not leaning back.
Tomorrow is the Sea Cliff steps, so nothing today is meant to leave your legs wrecked. Load the EMOM accordingly.
Deadlift + Row EMOM
EMOM
TWO BLOCKS. ONE BARBELL. ONE WEIGHT CHANGE IN THE MIDDLE.
FALL HINGE BLOCK, WEEK 1
BLOCK 1 — 8 Rounds, every minute on the minute (minutes 1 to 8)
F1: 6 Deadlifts (Sets 1-4 ramp up / Sets 5-8 are your working sets)
▶ Watch before you lift —
2 MINUTES — strip the bar down to your row weight.
BLOCK 2 — 8 Rounds, every minute on the minute (minutes 11 to 18)
F2: 10 Barbell Rows (Sets 1-4 ramp up / Sets 5-8 are your working sets)
▶ Watch before you lift —
**Short rest periods. Stay disciplined and use good form**
WHY IT CHANGED: last week this alternated every minute and it did not work. You deadlift a lot more than you row, and nobody can change plates in the twenty seconds between minutes, so people either rowed something far too heavy or deadlifted something far too light. Two of you told me in the app that you used one weight for both. Same bar, same two lifts, same volume, but now each one gets the weight it deserves.
WHAT TO LOAD, and these are two different numbers:
DEADLIFT — a weight you could do 15 clean reps with in one set. Six a minute for eight minutes should finish hard, not heavy.
BARBELL ROW — a weight you could do 15 clean reps with in one set. For most of you this is 30 to 50 lbs lighter than your deadlift, and that is the normal and correct answer.
If you do not know either number, start light. This pair runs for the next several weeks and every week builds off today, so there is nowhere to go from a week one weight that was already a grind.
If you get to round 6 and the bar is winning, take weight off. A descending set of numbers in your log is not a failure, it is you reading yourself correctly, and next week starts from the honest number.
Tomorrow is the steps. This is deliberately not a heavy day.
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. If you changed weight partway through, the boxes will show it.
Score · Load
MetCon
TABATA PUSH-UPS
8 rounds of :20 work / :10 rest. Four minutes total.
Stimulus: Target 60 to 100 total. Pick a version you can hold 8 to 12 reps a round with, and do not blow the first round out. A Tabata is won in rounds 5 through 8.
No legs, no grip, and it is over in four minutes. That is on purpose: the steps are tomorrow.
Scaling:
Rx push-ups from the floor, chest and thighs touch, full lockout
Hands on a box
Hands on a barbell in the rig
Knees down
Pick ONE version and stay on it for all eight rounds. Switching partway through makes the score mean nothing.
▶ Watch before you lift —
SCORE: total reps across all eight rounds.
Score · Total Reps
Scores from the gym
Members who chose to share their scores, first names only.
Deadlift + Row EMOM
1Dan305 lbRx
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.