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 Band Pull-Aparts
5 Scap Pull-Ups
5 Inchworms
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 5 Thrusters with the empty bar and 3 slow Burpees. On the thruster, stand hard out of the squat and let your legs throw the bar overhead.
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 3 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: 6 rounds, every minute on the minute (minutes 11 to 16)
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: one more round this week, six instead of five. Stay on your level and keep last week's number for every round. If every round last week 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
15-12-9 For Time (10 min cap)
Thrusters (95/65)
Burpees
Stimulus: target 5 to 8 minutes. This is a sprint. Fran is next Wednesday with this same thruster at this same weight, so treat today as the rehearsal.
Strategy: thrusters in 2 sets on the 15, 2 sets on the 12, unbroken on the 9. Burpees at one steady rhythm you can hold for all 36, rather than a fast start and a stall. Chest and thighs touch the floor, full stand with a small jump at the top.
Scaling, Thrusters:
Rx Thrusters
75/55
65/45
45/35
DB Thrusters
Scaling, Burpees:
Rx Burpees
Step-Back Burpees
Burpees to a Box
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time. If you hit the cap, log 10:00 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
No shared scores on this one yet.
MetCon
1Dan4:19Rx
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.