From the archive

Saturday, August 29, 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 (or skis) — warm up on the rower. 2 Rounds: :30 Row (easy, building) 10 Banded Good Mornings 10 Air Squats 8 Scap Push-Ups Swing Primer: 10 Russian KB Swings (light) Cue: The hips throw the bell — the arms just hold on. Jerk Primer: 5 Empty Bar Push Presses 5 Empty Bar Push Jerks Cue: Dip straight down, drive, and punch UNDER the bar. The re-bend is the jerk.

MetCon

PARTNER WOD — In teams of 2 AMRAP 30: 50/40 cal Row or Ski 40 KB Swings (53/35) 40 Box Step-Ups (24/20) 20 Push Jerks (115/80) One partner works at a time. Split everything however you want. Stimulus: The time math says a round takes 10 to 11 minutes — expect to finish 2 full rounds and be deep in the third. That's 28+ minutes of honest work. Short sets and fast swaps keep the wheel turning; the jerks at the end of each round are where teams earn their score. ▶ ▶ Scaling: KB Swings: lighter bell, or Russian swings Box Step-Ups: lower box — keep moving Push Jerks: 95/65 or push presses — the bar should never sit on the floor for long SCORE: Rounds + reps (count every rep your team completes).

Score · Rounds + Reps

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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