From the archive

Monday, August 10, 2026

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

2 Rounds: :30 Row or Bike 10 Glute Bridges 10 Lateral Band Walks (each side) 8 Scap Push-Ups Lunge Primer: 10 Ankle Circles (each direction) 5 Empty Bar Back Rack Reverse Lunges (each leg) Cue: Bar on your traps, chest tall. Step back, drop the back knee straight down, drive through the front heel to stand.

Back Rack Lunges

Functional Lift

Back Rack Lunge for load: #1: 5 reps each leg #2: 5 reps each leg #3: 5 reps each leg #4: 5 reps each leg ▶ Watch before you lift — Week 2 of 4 — you found your baseline last week. Now we build. Progressive Overload — pick your path: → All reps smooth and stable last week: Add 5–10 lbs → Balance still shaky: Same weight — own every position before loading → Missed Week 1: Start light (50–60% of your Back Squat or empty bar) and find your footing → Reps got shallow when it got heavy: Drop 5 lbs — depth and control win this block Back Rack Lunge Cues: — Bar rests on your traps — big breath, brace before each step — Step back, not down — back knee tracks straight to the floor — Front shin vertical, weight through the front heel — Drive through the front leg to stand — full hip extension between reps

Score · Load

MetCon

AMRAP 12 10 Alternating DB Snatches (50/35) 12 V-Ups 10/8 Cal Bike Stimulus: Smooth and repeatable — an engine day, not a sprint. Snatches unbroken and rhythmic, V-ups in 1–2 sets, bike strong but steady. Your legs did lunges today — the bike keeps them moving without pounding them. Target 4–6 rounds. ▶ Watch before you lift — ▶ Watch before you lift — Scaling: DB Snatch → 35/20 lbs or from the hang V-Ups → Tuck-Ups or Anchored Sit-Ups Bike → 8/6 cals or Row

Score · Rounds + Reps

Scores from the gym

Members who chose to share their scores, first names only.

Back Rack Lunges

1Dan165 lbRx

MetCon

1Dan6 + 19Rx

Did this workout?

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