From the archive

Tuesday, September 1, 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 2 minutes to get warm, or skip straight in. 2 Rounds: 10 Scap Push-Ups 10 Band Pull-Aparts 10 Alternating Reverse Lunges :20 Dead Hang Then, with the empty bar: 10 Bench Press (slow down, pause on the chest) 8 Back Rack Reverse Lunges (5 each leg if the bar feels new) Cue for today's bench: today is not about a heavy single. You are finding the weight you will start the fall on. Leave 3 reps in the tank on every set. Glute med: 10 Lateral Band Walks each way before you get under the bar.

Bench Press

Functional Lift

FALL STARTING-WEIGHT FINDER Build to a comfortable set of 12 @ RPE 7. Suggested build: 12 @ empty bar · 12 @ light · 12 @ moderate · 12 @ your number. RPE 7 means: you finished 12 and could have done 3 more. If rep 11 was a grind, that is RPE 9 and it is too heavy for today. **The weight you land on IS your starting weight for the fall.** Block 1 is 3x12 and it climbs from here by double progression, so starting light is not modesty, it is the whole plan. Everyone who starts too heavy stalls by week 3. BFL: this is your Tuesday bench either way. Your Saturday Shoulder Press number gets found the same way this week. Double Progression — how this weight moves from next week on: 1. All sets done, felt strong → add 5 to 10 lbs next session 2. All sets done but hard → keep the weight, add 1 rep per set 3. Missed reps → keep the weight until all sets are clean 4. First time back → start lower and focus on the groove SCORE: Log the weight of your best set of 12. Put anything worth remembering in the notes.

Score · Load

MetCon

AMRAP 12: 9 Toes-to-Bar 8 Alternating DB Front Rack Reverse Lunges (35/25, one dumbbell) 9 Burpees Stimulus: Target 6 to 8 rounds. Deload week — this is a STEADY piece, not a sprint. Pick a dumbbell you could do all 8 unbroken on round 7. Deliberately lighter on the legs than it looks: you ran three 400s and swung a bell 63 times yesterday, and the barbell back rack lunge is the movement the summer block just finished on. One moderate dumbbell keeps the pattern without asking your legs for a second hard day. No machines today. Nothing here should be near failure. ▶ Watch before you lift — ▶ Scaling — Toes-to-Bar: knees-to-elbow · knees-to-chest · 12 hanging knee raises · 15 AbMat sit-ups. Scaling — Lunges: lighter dumbbell · hold it at your side · bodyweight. Scaling — Burpees: step-up burpees, no jump. SCORE: Rounds + reps.

Score · Rounds + Reps

Scores from the gym

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

Bench Press

No shared scores on this one yet.

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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