From the archive

Monday, August 17, 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

No machines in today's workout — grab whatever you like for the warm-up. 2 Rounds: :30 Row, Bike, or Ski (dealer's choice) 10 Air Squats 12 Lateral Band Walks (each direction) 8 Glute Bridges Lunge Primer: 8 Bodyweight Reverse Lunges (4 each leg) 5 Empty Bar Back Rack Lunges (alternating) :20 Handstand Hold on the wall Cue: Front shin vertical, back knee down soft, torso tall. Knee tracks over the middle of the foot.

Back Rack Lunges

Functional Lift

BACK RACK LUNGES — 4 x 5 each leg Week 3 of 4 ▶ Watch before you lift — Rest 2:00 between sets. Step back, not forward. WHERE TO GO THIS WEEK: 1. All sets completed and felt strong → add 5–10 lbs 2. Completed all sets but it was a grind → keep the weight, add 1 rep per leg 3. Missed reps last week → keep the weight, hit all sets clean before adding 4. First time or back from a break → start light, own the pattern Scaling: Front rack or goblet hold if the back rack bothers your shoulders. DB reverse lunge if bar balance is the limiter.

Score · Load

MetCon

For Time (14 min cap): 50 Double-Unders 30 Handstand Push-Ups 40 Double-Unders 20 Devil Presses (35/25) 30 Double-Unders Stimulus: One time through, front to back. Target 9–12 minutes. The 30 handstand push-ups are the workout — pick a version you can break into sets of 5–6 and keep returning to. Devil presses are a slog by design; steady singles beat a fast start. No machines today. Legs did lunges — this is shoulders and lungs. ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — Scaling — Double-Under: half the reps · single-unders at 2x · :60 of practice per set. Scaling — Handstand Push-Up (pick one, same stimulus): 30 HSPU → 30 HSPU (Shorten ROM) → 30 HSPU to 1–2 AbMats → 30 Pike Push-Ups (feet on box) → 40 Push-Ups Scaling — Devil Press: 25/15 · 20/10 · DB burpee + strict press.

Score · Time

Scores from the gym

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

Back Rack Lunges

1Dan170 lbRx

MetCon

1Dan5:41Rx

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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