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 Lateral Band Walks each direction
10 Glute Bridges, 2-second squeeze at the top
10 Reverse Lunges, alternating
5 Inchworms
Then, with an empty bar:
5 Back Squats, pausing 2 seconds in the bottom
5 Romanian Deadlifts
CrossFit: add 5 Power Cleans with the empty bar and 3 slow Burpees over it. On the clean, jump the bar up, keep it close and get your elbows around fast.
Drive your knees out on the way down and keep your weight in the middle of your foot.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
Back Squat
Functional Lift
BLOCK 3 · WEEK 1 OF 8
Every lift moves to 4 x 8 this week. Block 3 runs through the holidays, with lighter weeks around Thanksgiving and Christmas.
4 x 8 @ 75% of your 1RM
Same percentage as last week, two fewer reps on every set, and a fourth set. Sets of 8 at this weight should feel solid, with 1 or 2 good reps left every time.
Same weight on all four 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.
Your Back Squat 1RM is on your board in the app. No 1RM on file? Use last week's weight for all four sets.
New to this or back from a break? Start at 50% and build over the block.
▶ Watch before you lift —
SCORE: your working weight.
Score · Load
MetCon
AMRAP 12, climbing ladder
3 Power Cleans (115/80)
3 Burpees Over Bar
6 Power Cleans
6 Burpees Over Bar
9 and 9, 12 and 12, and so on. Add 3 reps to each movement every round.
Stimulus: target 4 to 5 full rounds, which means finishing the 12s and getting into the 15s. The first three rounds are fast. The round of 12 is where the workout starts, and the bar should be moderate enough to keep moving in sets of 3 to 6.
Strategy: quick sets of 3, or singles, on the cleans from the round of 9 on, and drop the bar from the top rather than lowering it. Burpees at one steady pace from the first round, with a two-foot jump over the bar. You squatted today, so stand all the way up on every clean and keep your chest tall over the bar.
Scaling, Power Cleans:
Rx Power Cleans
95/65
75/55
DB Hang Power Cleans
Scaling, Burpees Over Bar:
Rx Burpees Over Bar
Step-Over Burpees
Burpees, no jump
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your rounds plus extra reps. A round is a complete rung, cleans and burpees. In a partial round, every clean and every burpee counts as one rep.
Score · Rounds + Reps
Scores from the gym
Members who chose to share their scores, first names only.
Back Squat
1Tom245 lbRx
2Dan210 lbRx
3Sarah160 lbRx
4Juliana145 lbRx
5Kelli85 lbRx
MetCon
1Dan6 + 30Rx
2Tom5 + 30Scaled
3Juliana5 + 18Rx
4Kelli5 + 16Scaled
5Sarah5 rdsRx
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.