From the archive

Tuesday, September 15, 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

2 Rounds: :90 Bike, easy 10 Banded Pull-Aparts 10 Scap Push-Ups 10 Good Mornings, empty bar Bench primer: 10 Bench Press, empty bar 5 Bench Press, light Power clean primer: 5 Deadlift + shrug, empty bar 5 Power Clean, empty bar Full lockout on the bench. Elbows fast and high on the clean. ▶ Watch before you lift —

Bench Press

Functional Lift

3 x 12 Same weight across all three sets. Rest 2:00 between sets. Completed all three sets cleanly last week? Add 5 to 10 lbs. Got every rep but the last set was a fight? Keep the same weight and own it. Missed reps? Stay put until all 36 are clean. New to this or back from a break? Start at 50% of your 1RM, or a weight you can do 15 clean reps with, and stop every set 3 reps short. ▶ Watch before you lift — SCORE: your working weight.

Score · Load

MetCon

EVERY 3:00 x 5 SETS 15/12 cal Bike 9 Power Cleans (115/75) Max AbMat Sit-Ups in the time remaining Stimulus: target 100 to 140 sit-ups. The bike and the barbell should take about 1:45, which leaves you a little over a minute on the mat. If you are finishing the cleans with 30 seconds left, the bar is too heavy. Strategy: singles or quick touch-and-go on the cleans, your call. Get to the mat with something left. Scaling, Power Clean: pick a weight you can cycle 9 unbroken with fresh. Scale to Hang Power Clean or Hang Dumbbell Power Cleans if needed. Scaling, Sit-Ups: anchor your feet or crunches. ▶ Watch before you lift — ▶ Watch before you lift — SCORE: total sit-ups across all five sets.

Score · Total Reps

Scores from the gym

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

Bench Press

1Dan175 lbRx

MetCon

1Dan181 repsRx

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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