From the archive

Wednesday, September 16, 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: 200m Jog 10 Air Squats 10 Push-Ups 10 Pass-Throughs :30 Calf Stretch each side Primer: 10 Wall Balls, light 10 Push Press, empty bar Full hip extension on the wall ball. Drive the bar back over your ears on the push press. ▶ Watch before you lift —

MetCon

For Time (20 min cap) 800m Run 60 Wall Balls (20/14) 40 Push Press (95/65) 800m Run Stimulus: target 12 to 16 minutes. The runs bookend a real chunk of work, so the middle is where this is won or lost. The push press should feel heavy by the second set. Strategy: run the first 800 at a pace you can repeat. Break the wall balls into sets of 15 from the start and the push press into sets of 10. Then run the second 800 honestly. Scaling, Run: 600m, or 1000m Row. Scaling, Wall Balls: lighter ball, or a 9 foot target. Drop to 40 reps if 60 will take you past 4 minutes. Scaling, Push Press: pick a weight you can press 10 unbroken with fresh. ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total time. If you hit the cap, log 20:00 and put your remaining reps in the notes.

Score · Time

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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