From the archive

Tuesday, August 18, 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

Today's workout is on the ROWER. Warm up on the rower. 2 Rounds: 250m Row — build the pace each round 12 Banded Pull-Aparts 8 Scap Push-Ups 10 Arm Circles (each direction) Press Primer: 10 PVC or Empty Bar Pass-Throughs 5 Empty Bar Strict Press Cue: Legs drive, body swings, arms finish — in that order on the rower. Press cue: Glutes squeezed, ribs down, head through the window at lockout.

Shoulder Press

Functional Lift

SHOULDER PRESS — 4 x 5 Week 7 of 8 ▶ Watch before you lift — Strict. No dip, no drive. Rest 2:00 between sets. Two weeks from the end of this block — this is where the numbers show up. WHERE TO GO THIS WEEK: 1. All sets completed and felt strong → add 5 lbs 2. Completed all sets but challenging → keep the weight, add 1 rep per set 3. Missed reps → keep the weight, hit all sets cleanly first 4. First time or returning → start lighter, focus on the bar path Scaling: DB strict press if overhead mobility limits the bar path.

Score · Load

MetCon

Every 3:00 for 5 sets: 500m Row Max Wall Balls (20/14) in the time remaining Score = TOTAL Wall Balls across all 5 sets. (Log your total in the reps field.) Stimulus: An interval piece, not a grinder. The row is a hard repeatable effort and the wall balls are the reward for rowing fast — every second you save is a rep you get to do. Target 1:45–2:05 per row, 12–18 wall balls per set. The trap: sprinting the first row for 20 wall balls, then rowing 2:20 in set 4 for 6. Even splits win this. ▶ Watch before you lift — ▶ Watch before you lift — Scaling — Row: 400m if 500m takes you past 2:15. Scaling — Wall Ball: 14/10 or a lower target. You are scored on reps — a lighter ball you can cycle beats a heavy one you can't. Note: No pulling today or tomorrow. Thursday's EMOM has ~44 strict pull-ups and I want your lats fresh.

Score · Rounds + Reps

Scores from the gym

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

Shoulder Press

1Dan150 lbRx

MetCon

No shared scores on this one yet.

Did this workout?

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