From the archive

Wednesday, August 12, 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 Air Squats (slow and controlled) 10 Banded Clamshells (each side) 8 Push-Up to Down Dog Hinge Primer: 10 Light KB Deadlifts 5 Slow KB Swings (hips, not arms) :30 Step-Over Practice (find your box rhythm) Cue: The swing is a hinge, not a squat — hips back, flat back, snap to stand.

MetCon

AMRAP 18 12/10 Cal Row or Ski 12 KB Swings (53/35) 9 Box Jump Overs (24/20) Stimulus: The long grind — settle in early. Machine at a repeatable pace, swings unbroken (hips, not arms), and step over the box if jumping gets sloppy. Target 4–6 rounds. Only one ski erg — first come, first served; row is the same stimulus. ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — Scaling: Row/Ski → 10/8 cals KB Swings → 44/26 lbs Box Jump Overs → Step-Overs (same height) or lower box

Score · Rounds + Reps

Scores from the gym

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

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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