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 Bike
10 Banded Pull-Aparts
10 Scap Push-Ups
5 Inchworms
Then, with an empty bar:
5 Bench Press
5 Hang Muscle Cleans
5 Hang Power Cleans
On the bench, set your shoulder blades back and down before the bar moves. On the clean, jump the bar up and get your elbows around fast.
▶ Watch before you lift —
▶ Watch before you lift —
Bench Press
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
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 you have to grind or fail the last rep, the weight is too heavy.
All 36 reps clean last week, with reps to spare? Add 5 lbs. Only 5.
Got every rep but the last set was a grind? Keep the weight and own it.
Missed reps, or changed weight between sets? Drop 5 lbs and hit all three sets at one weight.
New to this or back from a break? Start at 50% of your 1RM, or a weight you can do 15 clean reps with, and stop every set 3 reps short.
▶ Watch before you lift —
SCORE: your working weight.
Score · Load
MetCon
5 Rounds For Time (13 min cap)
15/12 cal Bike
7 Hang Power Cleans (135/95)
Stimulus: target 8 to 11 minutes. The bar should be heavy enough that 7 is a real set. The bike is where you catch your breath.
Strategy: Do not sprint the bike. Use a pace you can repeat and go straight to the bar. Hang cleans unbroken each round.
Scaling, Bike: 12/9 cal.
Scaling, Hang Power Cleans:
Rx Hang Power Cleans
115/80
95/65
DB Hang Power Cleans
▶ Watch before you lift —
SCORE: your total time. If you hit the cap, log 13:00 and put your remaining reps in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Bench Press
1Tom190 lbRx
2Dan170 lbRx
3Dan125 lbRx
4Sarah95 lbRx
5Juliana75 lbRx
MetCon
1Tom6:21Rx
2Dan8:00Rx
3Juliana9:09Scaled
4Sarah9:22Rx
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.