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 Jump Rope, singles or double-under practice
10 Banded Good Mornings
10 Band 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.
CrossFit: add 3 Box Jumps. Land soft and step down.
On the clean, jump the bar up, keep it close and get your elbows around fast.
▶ Watch before you lift —
▶ Watch before you lift —
Clean + Pull-Up EMOM
EMOM
FALL BLOCK 2 · CLEAN + PULL-UP · WEEK 2 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. Last week's set 8 is the number to build toward, not the number to open at. 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: stay on the same level as last week. If every round was clean, add 1 rep a round. If the last round was a fight, keep the number. The same number every round.
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, 5 a round".
Score · Load
MetCon
AMRAP 7
40 Double-Unders
10 Box Jumps (24/20)
Stimulus: target 4 to 5 rounds. Fast and hard. Seven minutes goes quickly, so start at a pace you can hold and push the last two minutes.
Strategy: if double-unders are a strength, go unbroken and recover on the box. If they are not, take quick sets of 10 to 20 rather than fighting through trips. Step down from the box every rep to save your Achilles.
Scaling, Double-Unders:
Rx Double-Unders
20 Double-Unders
80 Single-Unders
Scaling, Box Jumps:
Rx Box Jumps
20/16 Box
Box Step-Ups
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your rounds plus extra reps.
Score · Rounds + Reps
Scores from the gym
Members who chose to share their scores, first names only.
Clean + Pull-Up EMOM
1Tom185 lbRx
2Sarah110 lbRx
3Juliana90 lbScaled
MetCon
1Sarah6 rdsScaled
2Juliana5 + 10Scaled
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.