From the archive

Tuesday, August 11, 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 Band Pull-Aparts 8 Scap Push-Ups 5 Arm Circles (each direction) Press Primer: 10 Shoulder Circles 5 Empty Bar Strict Press 8 Slow Push-Ups CrossFit: build to your Shoulder Press weight in 2–3 sets. Built for Life: build to your Bench Press weight in 2–3 sets. Cue: Brace your core and squeeze your glutes — a rigid body presses more weight.

Shoulder Press

Functional Lift

Shoulder Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps ▶ Watch before you lift — Week 6 of 8 — three weeks left in the cycle. The weight on the bar now is strength you didn't have in June. Build to your working weight in 2–3 warm-up sets. Progressive Overload — pick your path: → All 4 sets felt strong and controlled: Add 5–10 lbs → Completed all sets but it was a grind: Same weight — earn it before adding → Missed reps last week: Same weight — consistency before load → New to the program or returning: Start at 50–60% of your 1RM, or a weight that allows 5 controlled reps Shoulder Press Cues: — Brace your core and squeeze your glutes — the whole body is rigid when you press — Bar starts at your clavicle, elbows slightly in front of the bar — Press straight up — head moves out of the way and back through at lockout — Full lockout overhead — arms fully extended, biceps by your ears

Score · Load

MetCon

4 Rounds For Time: 10 Ring Dips 20 AbMat Sit-Ups 15 Air Squats Time Cap: 12 min Stimulus: Steady gymnastics grind — the dips ARE the workout. Pick the level that keeps you moving in sets of 3–5. Sit-ups and air squats are your pace-keepers — smooth, not frantic. Target 8–11 min. Gymnastics — pick your level (same stimulus, no ego): Ring Dips → 10 per round Not there yet → 12 Box Dips Building → 15 Bench Dips ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — Scaling: Sit-Ups → 15 per round Air Squats → 12 per round

Score · Time

Scores from the gym

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

Shoulder Press

1Dan145 lbRx

MetCon

No shared scores on this one yet.

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.

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