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 Air Squats
10 Lateral Band Walks, 5 each direction
10 Banded Clamshells each side
:30 Couch Stretch each side
Squat primer:
8 Back Squat, empty bar
5 Back Squat, light
Knees track over your toes. Chest tall out of the bottom.
▶ Watch before you lift —
▶ Watch before you lift —
Back Squat
Functional Lift
3 x 12 @ 60% of your 1RM
Same weight across all three sets. Rest 2:00 between sets.
Be conservative today. Your legs took a beating on the steps Friday, and 60% should feel controlled and repeatable rather than heavy. If you are between two plates, take the lighter one.
Your Back Squat 1RM is on your board in the app. No 1RM on file? Use a weight you can do 20 clean reps with.
New to this or back from a break? Start at 50% and build over the block.
▶ Watch before you lift —
SCORE: your working weight.
Score · Load
MetCon
AMRAP 12
6 Pull-Ups
12 V-Ups
100m or 300ft Farmers Carry (50s/35s)
Stimulus: target 5 to 7 rounds. Nothing here touches your legs. Keep the pull-ups to one or two sets and let the carry be your recovery.
Strategy: pick a pull-up version you can do 6 unbroken with fresh. The carry is walking, not racing. Set the dumbbells down if your grip goes and pick them straight back up.
Scaling, Pull-Ups:
Rx Pull-Ups
Banded Pull-Ups
Jumping Pull-Ups
Ring Rows
Scaling, V-Ups: bend your knees and touch your shins.
Scaling, Farmers Carry: go lighter before you shorten the distance. Shoulders back, ribs down, do not lean.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: total rounds + reps.
Score · Rounds + Reps
Scores from the gym
Members who chose to share their scores, first names only.
Back Squat
1Dan190 lbRx
MetCon
1Dan4 + 14Rx
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.