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 :30 of Single-Unders, then :30 of Double-Unders.
On the clean, jump the bar up, keep it close and get your elbows around fast.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
Clean + Pull-Up EMOM
EMOM
FALL BLOCK 2 · CLEAN + PULL-UP · WEEK 4 OF 4
PART 1: 8 rounds, every minute on the minute (minutes 1 to 8)
F1: 3 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: 3 reps a round this week instead of 5, so the bar gets heavier. Sets 1 to 4 are your ramp up. Sets 5 to 8 are your ONLY four working sets. Last week's set 8 is where your ramp should finish, and the working sets can climb past it 5 lbs at a time if the bar is moving well. They do not have to match. Stop adding weight the moment the bar drifts away from you or you catch it with your elbows down.
STRICT PULL-UPS: six rounds again. 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.
Did Fran yesterday? Check how your arms and grip feel on the warm-up pull-ups. If they are still beat up, do fewer rounds or fewer reps a round, and keep every rep clean.
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 6
30 Double-Unders
10 Sit-Ups
Stimulus: target 4 to 6 rounds. A short, fast piece that should leave you breathing hard, not sore.
Strategy: double-unders in 2 or 3 sets, resting on purpose before you miss. Sit-ups unbroken, touching the floor behind your head and your toes at the top.
Scaling, Double-Unders:
Rx Double-Unders
15 Double-Unders
60 Single-Unders
Scaling, Sit-Ups:
Rx Sit-Ups
Anchored Sit-Ups
Crunches
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your rounds plus extra reps. In a partial round, every jump and every sit-up counts as one rep.
Score · Rounds + Reps
Scores from the gym
Members who chose to share their scores, first names only.
Clean + Pull-Up EMOM
1Sarah120 lbRx
2Jenny100 lbRx
3Juliana100 lbRx
MetCon
1Jenny4 + 12Rx
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.