From the archive

Thursday, September 3, 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, or walk in and start. 2 Rounds: 10 Band Pull-Aparts 10 Bird Dogs (5 each side) 10 Glute Bridges :20 Dead Hang Then, with the empty bar: 8 Romanian Deadlifts — slow, feel the hamstrings load 8 Bent Over Rows — elbows past the ribs, pause at the top 5 Deadlifts from the floor — set the back BEFORE the bar moves Cue: today is a technique day. The bar stays light on purpose. You are grooving the two lifts that open the fall on Thursdays, so the only thing that matters is that every rep looks the same.

Deadlift + Row Primer

EMOM

EMOM 16 — 8 Rounds HINGE TECHNIQUE PRIMER — no heavy loading today Odd Minutes (1, 3, 5, 7, 9, 11, 13, 15): F1: 5 Deadlifts @ RPE 6 — a weight you could do 12 with ▶ Watch before you lift — Even Minutes (2, 4, 6, 8, 10, 12, 14, 16): F2: 8 Barbell Bent Over Rows — same bar, controlled, pause at the ribs ▶ The Clean EMOM block finished last Thursday at 80 to 82%. This is the reset: the fall opens with DEADLIFTS and BARBELL ROWS on Thursdays, and today is about finding a groove you can repeat for eight weeks, not a number. If the bar is moving fast and your back is flat for all 8 rounds, you have the right weight. If your setup changes between rounds, drop 20 lbs and get it back. Scaling — Deadlift: lighter bar · kettlebell deadlift · elevate the bar on plates if the floor position is not there. Scaling — Row: dumbbells · chest-supported on a bench. SCORE: Log your deadlift weight. Put your row weight and anything about the setup in the notes.

Score · Load

Scores from the gym

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

Deadlift + Row Primer

1Dan245 lbScaled

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