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 Banded Good Mornings
10 Bird Dogs, 5 each side
10 Banded Pull-Aparts
Then, with an empty bar:
5 Deadlifts, pausing at the knee
5 Barbell Rows
Set your back before the bar leaves the floor and keep it there. On the row, chest stays down and the bar comes to the bottom of your ribs.
▶ Watch before you lift —
▶ Watch before you lift —
Deadlift + Row EMOM
EMOM
FALL HINGE BLOCK, WEEK 3
BLOCK 1 — 8 rounds, every minute on the minute (minutes 1 to 8)
F1: 6 Deadlifts
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2 MINUTES to 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
▶ Watch before you lift —
WHAT TO LOAD:
Sets 1 to 4 are your ramp up. Sets 5 to 8 are your working sets.
DEADLIFT: build so that set 8 finishes hard. Your four working sets do not have to match, so keep climbing if the bar is moving well. Last week's top set is the number to build toward, not the number to open at.
BARBELL ROW: about half your deadlift. Ramp on one weight if you prefer, then hold or climb across the last four. Chest down, pull to the bottom of your ribs.
A descending column late in the piece means you read yourself correctly. Stop adding weight the moment your back rounds.
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.
Score · Load
MetCon
3 Rounds For Time (8 min cap)
15 Push-Ups
12 Goblet Squats (53/35)
Stimulus: target 4 to 6 minutes. Short and fast. Nothing here uses your grip or your back, so you can empty the tank after the EMOM.
Strategy: go unbroken on round one and hang on. If you have to break the push-ups, break them before you fail rather than after.
Scaling, Push-Ups: hands on a box, or from the knees. Keep a straight line from your shoulders to your hips either way.
Scaling, Goblet Squats: lighter bell, or air squats.
▶ 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.
Deadlift + Row 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.