From the archive

Saturday, August 15, 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 Band Pull-Aparts 5 Inchworms CrossFit Primer (partner WOD): 5 Light Deadlifts (build toward workout weight) :20 Hollow Hang on the bar 2 Easy 50m Run-Outs Built for Life Primer (press day): 5 Empty Bar Strict Press 5 Empty Bar Push Press Cue: Whichever track — brace first, move second.

MetCon

Partner For Time 35 min cap *Split all work with your partner as needed — one works, one rests. Run and synchro burpees are done together.* 5 Rounds: 400m Run (together) 20 Deadlifts (155/105) (split) 16 Toes-to-Bar (split) 10 Synchro Burpees Stimulus: The long one — expect 29–33 minutes of honest work. Run at a pace you can talk through, break the deadlifts before your back rounds, and trade toes-to-bar in fast sets of 3–4. The synchro burpees are the equalizer — match your partner's rhythm and keep moving. Communicate early, not when you're already smoked. ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — Scaling: Run → 300m together Deadlifts → 135/95 or 115/75 lbs Toes-to-Bar → Knees-to-Chest or Hanging Knee Raises Synchro Burpees → 8 per round, step-back style

Score · Time

Scores from the gym

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

MetCon

1Dan31:48Rx

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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