From the archive

Thursday, August 27, 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

Jump rope day — the rope is the warm-up cardio. Any machine works for the first round if ropes are taken. 2 Rounds: :40 Jump Rope (singles, relaxed) 10 Air Squats 8 Scap Pull-Ups 10 Band Pull-Aparts Clean Primer (today's EMOM is the heaviest of the block): 5 Empty Bar Power Cleans 3 Empty Bar Front Squats Overhead Squat Primer (today's sprint): 5 Empty Bar Overhead Squats, slow Cue: Armpits forward, bar over the middle of the foot. If the empty bar feels shaky overhead, front squats are your sprint today — decide now, not mid-workout.

Clean EMOM

EMOM

EMOM 16 — 8 Rounds Week 4 of 4 — the top of the wave Odd Minutes (1, 3, 5, 7, 9, 11, 13, 15): F1: 2–3 Power Cleans @ 80–82% ▶ Watch before you lift — Even Minutes (2, 4, 6, 8, 10, 12, 14, 16): F2: 5–7 Strict Pull-Ups (or add weight if 7 is easy) ▶ Watch before you lift — Four weeks ago this was 5 reps at 65%. Today it's 2 to 3 at 80–82% — the heaviest bar of the block. Two solid reps beats three ugly ones. Singles are fine: reset the bar, reset your brace, pull again. Pull-ups: strict means strict. Bands or jumping negatives keep it honest — kipping doesn't live here. SCORE: Log your heaviest clean weight. Put pull-up reps and any scaling in the notes.

Score · Load

MetCon

3 Rounds For Time (8 min cap): 30 Double-Unders 10 Overhead Squats (75/55) Stimulus: A sprint — target 4 to 6 minutes. The bar is light on purpose: after heavy cleans, this is about a stable overhead position and fast feet, not load. Unbroken overhead squats every round is the goal. ▶ Watch before you lift — ▶ Scaling: Double-Unders: 45 singles, or :40 of double-under practice per round Overhead Squats: empty bar → front squats (95/65) if overhead isn't there yet SCORE: Time.

Score · Time

Scores from the gym

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

Clean EMOM

1Dan250 lbRx

MetCon

1Dan2:19Rx

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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