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:
250m Row
10 Banded Clamshells each side
10 Lateral Band Walks each direction
5 Scap Pull-Ups
Then, with an empty bar:
5 Back Squats, pausing 2 seconds in the bottom
5 Good Mornings
Drive your knees out on the way down and keep your weight in the middle of your foot. The first row is easy. The second is at the pace you will use in the workout.
▶ Watch before you lift —
Back Squat
Functional Lift
BLOCK 1 · WEEK 4 OF 4
Last week of 3 x 12. Next week, every lift moves to 3 x 10 for four weeks.
3 x 12 @ 65% of your 1RM
Same 65% as last week. This is your third week of squats at 3 x 12, because squats started a week after bench and the deadlift EMOM. All three lifts move to 3 x 10 together next week.
Same weight on all three sets. Rest 2:00 between sets. Every set should end with 1 or 2 good reps left in you. If last week's third set was a grind, today is the day to own that weight.
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
EMOM 15 (5 rounds)
Minute 1: 12/10 cal Row
Minute 2: 8 Chest-to-Bar Pull-Ups
Minute 3: Max Burpees in :40, rest :20
Stimulus: target 35 to 50 total burpees. The row and the pull-ups are fixed work you should finish with 15 to 20 seconds to spare. The burpees are the score, and they get harder every round.
Strategy: row hard but not all out, because you need your grip for the pull-ups. Break the chest-to-bar into 4-4 from the start if 8 unbroken is not easy. On the burpees, find a pace you can hold for all five sets.
Scaling, Row: 10/8 cal.
Scaling, Chest-to-Bar Pull-Ups:
Rx Chest-to-Bar Pull-Ups
Pull-Ups
Banded Pull-Ups
Jumping Pull-Ups
Ring Rows
Scaling, Burpees:
Rx Burpees
Step-Back Burpees
Burpees to a Box
Burpee standard: chest and thighs touch the floor, full stand at the top.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: total burpees across all five sets. If you miss reps on the bike or pull ups, mark the workout as scaled.
Score · Total Reps
Scores from the gym
Members who chose to share their scores, first names only.
Back Squat
1Tom220 lbRx
2Dan200 lbRx
3Kelli115 lbRx
MetCon
1Dan81 repsRx
2Tom71 repsRx
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.