From the archive

Tuesday, August 25, 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) 12 Band Pull-Aparts 8 Scap Push-Ups 5 Arm Circles (each direction) Press Primer: 10 Shoulder Circles 5 Empty Bar Push Press 5 Empty Bar Strict Press Cue: Squeeze the glutes, ribs down. The bar moves — the body doesn't lean. CrossFit: finish with 2 slow kip swings on the bar and :20 in the bottom of a ring or box dip — today's skill work lives up there.

Shoulder Press

Functional Lift

SHOULDER PRESS — 4 x 5 Week 8 of 8 — the block ends today ▶ Watch before you lift — Strict. No dip, no drive. Rest 2:00 between sets. Eight weeks of pressing comes down to this. Whatever number you hit today, compare it to week one — that gap is the block working. 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

BAR MUSCLE-UP SKILL DAY Every 1:30 for 10 rounds: 1–3 reps at YOUR level, plus :20 of hollow body work Pick your level and stay there all 10 rounds: Level 1 — Bar Muscle-Ups (1–3 singles or a small set) Level 2 — Jumping Bar Muscle-Ups (3 reps, slow lower-down) Level 3 — Chest-to-Bar or Chin-over-Bar Pull-Ups (3 reps) Level 4 — Ring Rows (5 reps) + Box Dips (5 reps) ▶ ▶ Stimulus: This is PRACTICE, not a workout. Quality reps, full rest, zero failure. If a rep gets ugly, the next round is one rep lighter or one level easier. You asked for more gymnastics — this is how it gets built: a little, often, fresh. SCORE (words): your level and best set — like "Level 2, 3 clean reps" or "first ever BMU". This board lists, it doesn't rank.

Score · Your result

Scores from the gym

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

Shoulder Press

1Dan155 lbRx

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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