From the archive

Wednesday, August 19, 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 has RUNNING. Warm up by running. 400m Easy Jog Then 2 Rounds: 10 Air Squats 8 Inchworms 10 Glute Bridges 10 PVC Pass-Throughs Overhead Squat Primer: 10 PVC Overhead Squats 5 Empty Bar Overhead Squats — 2 second pause in the bottom Cue: Push UP into the bar, not just back. Armpits forward, weight in the whole foot. If your heels lift, widen your stance slightly.

MetCon

4 Rounds For Time (24 min cap): 400m Run 12 Overhead Squats (95/65) 100m Farmers Carry (2 DBs, 50/35) Stimulus: Target 16–19 minutes. The run is a steady effort you can repeat four times, not a race — you have a barbell overhead waiting. Twelve overhead squats should be unbroken every round; if round 2 breaks, the weight is too heavy. The carry is a grip and midline tax that shows up on the next round's barbell. Walk it, don't jog it, and keep your ribs down. ▶ Watch before you lift — Scaling — Run: 500m Row or 20/16 cal Bike. Scaling — Overhead Squat: 75/55 · 65/45 · Front Squat (same reps) · Goblet Squat if the overhead position isn't there today. Scaling — Farmers Carry: 35/25 DBs or KBs · 50m. Note: No pulling movements today by design.

Score · Time

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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