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:
200m Jog
10 Banded Good Mornings
10 Banded Pull-Aparts
5 Scap Pull-Ups
Then, with an empty bar:
5 Hang Muscle Cleans
5 Front Squats
5 Hang Power Cleans
Then 3 Strict Pull-Ups at the level you plan to use today.
On the clean, jump the bar up, keep it close and get your elbows around fast. Take the first jog easy and the second one a little quicker.
▶ Watch before you lift —
▶ Watch before you lift —
Clean + Pull-Up EMOM
EMOM
FALL BLOCK 2 · CLEAN + PULL-UP · WEEK 1 OF 4
PART 1: 8 rounds, every minute on the minute (minutes 1 to 8)
F1: 5 Hang Power Cleans
▶ Watch before you lift —
2 MINUTES to set up at your pull-up bar.
PART 2: 5 rounds, every minute on the minute (minutes 11 to 15)
Strict Pull-Ups: 3 to 6 reps
▶ Watch before you lift —
▶ Watch before you lift —
WHAT TO LOAD:
HANG POWER CLEAN: sets 1 to 4 are your ramp up. Sets 5 to 8 are your ONLY four working sets. Finish set 8 with 1 or 2 good reps left. The working sets do not have to match, so keep climbing 5 lbs at a time if the bar is moving well. Stop adding weight the moment the bar drifts away from you or you catch it with your elbows down.
STRICT PULL-UPS: pick a number from 3 to 6 that you can do every round and stop 1 or 2 reps short. The same number every round. Pick ONE level and stay on it for the whole block:
Level 1 — Strict Pull-Ups
Level 2 — Banded Strict Pull-Ups
Level 3 — Pull-Up Negatives, 5-second lower
Level 4 — Ring Rows
SCORE: your hang power clean weight on every round. Put your pull-up level and reps in the notes, like "Level 2, 4 a round".
Score · Load
MetCon
3 Rounds For Time (12 min cap)
400m Run
15 Burpees
Stimulus: target 6 to 8 minutes. Fast and hard. You should be breathing hard by the first set of burpees, and the third run is where you hold on.
Strategy: run the first 400 at a pace you can repeat three times. Go straight into the burpees and keep a steady rhythm rather than resting on the floor.
Scaling, Run: 300m, or a 500m Row.
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 —
SCORE: your total time. If you hit the cap, log 12:00 and put your remaining reps in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Clean + Pull-Up EMOM
1Kelli165 lbScaled
MetCon
1Kelli12:00Rx
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.