From the archive

Monday, August 24, 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 rows — warm up on the rower. 2 Rounds: :30 Row (easy, building) 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) Snatch Primer (today's MetCon barbell): 5 Empty Bar Power Snatches Cue: Bar close, hips finish, punch straight up. Land in a quarter squat, not a fold.

Back Rack Lunges

Functional Lift

BACK RACK LUNGES — 4 x 5 each leg Week 4 of 4 — last trip through this block ▶ Watch before you lift — Rest 2:00 between sets. Step back, not forward. This is the heaviest week of the block — make the five reps look the same as week one, just with more plates. 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. Next week is the bridge week — we test and reset before the fall program starts Sept 8.

Score · Load

MetCon

AMRAP 14: 12/9 cal Row 9 Power Snatches (75/55) Stimulus: Light bar, big engine. Target 5+ rounds. The snatch weight should be something you could touch-and-go for 9 fresh — under fatigue, quick singles with no rest between them beat a broken set of five. The row is where the pacing happens: hard but repeatable, not a sprint. Your legs did lunges — the snatch is hips and speed, not grind. ▶ Watch before you lift — ▶ Scaling: Power Snatch: lighter bar → hang power snatch → DB snatch (alternating, 9 total) Row: 9/7 cal if rounds are taking over 3:00 SCORE: Rounds + reps.

Score · Rounds + Reps

Scores from the gym

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

Back Rack Lunges

1Dan175 lbRx

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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