From the archive

Thursday, September 17, 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: :60 easy cardio 10 Banded Good Mornings 10 Ring Rows 10 Air Squats :30 Dead Hang Primer: 8 Deadlifts, empty bar 8 Barbell Rows, empty bar Flat back on both. Set your hips before the bar leaves the floor. ▶ Watch before you lift — ▶ Watch before you lift —

Deadlift + Row EMOM

EMOM

FALL HINGE BLOCK, WEEK 2 BLOCK 1 — 8 rounds, every minute on the minute (minutes 1 to 8) F1: 6 Deadlifts ▶ Watch before you lift — 2 MINUTES to strip the bar down to your row weight. BLOCK 2 — 8 rounds, every minute on the minute (minutes 11 to 18) F2: 10 Barbell Rows ▶ Watch before you lift — WHAT TO LOAD: Sets 1 to 4 are your ramp up. Sets 5 to 8 are your working sets. DEADLIFT: build so that set 8 finishes hard. Your four working sets do not have to match, so keep climbing if the bar is moving well. Last week's top set is the number to build toward, not the number to open at. BARBELL ROW: about half your deadlift. Ramp on one weight if you prefer, then hold or climb across the last four. Chest down, pull to the bottom of your ribs. New this week? Pick a weight you can do 15 clean reps with on each lift and ramp to it. If the bar is winning, take weight off. A descending column in your log is you reading yourself correctly. SCORE: your working weights. You get a box for the deadlift and a box for the row on every round, so log what you actually used on each one.

Score · Load

MetCon

15-12-9 For Time (10 min cap) Burpees Box Jumps (24/20) Stimulus: target 5 to 7 minutes. Short and unpleasant. Nothing here uses your grip or your back, so you can empty the tank after the EMOM. Strategy: pick a burpee pace you can hold for all 36 and do not sprint the set of 15. Step up on the box the moment jumping stops being fast. Burpee standard: chest and thighs touch the floor, full stand at the top. Scaling, Box Jumps: Rx 24/20 20/16 Step-Ups to a height you are comfortable with ▶ Watch before you lift — SCORE: your total time.

Score · Time

Scores from the gym

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

Deadlift + Row EMOM

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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