From the archive

Sunday, August 23, 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.

Make-Up Day

OPEN GYM / MAKE-UP — Sunday, Aug 23 Heavy week. Lunges hit week 3, Monday had 30 handstand push-ups, Wednesday put a barbell overhead for four rounds, and Thursday's clean EMOM went to 75–78%. Before you pick something, be honest about which of these three you are: FEELING FRESH → Make up a session you missed. Priority order: Thursday (Power Clean EMOM + the ladder) > Friday (Zone 2) > Tuesday (Shoulder Press + row intervals) > Monday. Only do Monday if you're not training legs tomorrow. FEELING FLAT BUT FUNCTIONAL → Aerobic only. 20–30 minutes, conversational pace, any machine or an easy outdoor walk. Nothing hard. You're topping off the tank, not emptying it. SORE OR RUN DOWN → Mobility and soft tissue only. Shoulders, hips, thoracic spine, lats, calves. 15–20 minutes. Roll, breathe, get out. One week left in this block. The adaptation happens while you rest — choosing the easy option today is the same work as choosing the hard one on Monday.

Mobility / Recovery

Mobility

MOBILITY — 15 to 20 Minutes Hold each for :60–:90 per side. Breathe slow — 4 seconds in, 6 out. Couch Stretch (quads/hip flexors) — Monday's lunges live here Pigeon or 90/90 (glutes/hips) Thread the Needle (thoracic spine) Overhead Banded Distraction (shoulders — Monday's HSPU, Wednesday's OHS) Lat Stretch on the rig or a box (Thursday's pull-ups) Banded Ankle Mobilization Calf Stretch on a plate — Wednesday's runs Finish with 2:00 of easy nasal breathing, flat on your back, feet on a box.

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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