From the archive

Friday, September 18, 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 Row, easy 10 Ring Rows 10 Push-Ups 10 Wall Slides :30 Doorway Pec Stretch each side Handstand prep: :20 Plank Shoulder Taps :20 Handstand Hold against the wall, or a Pike Hold with your feet on a box ▶ Watch before you lift — ▶ Watch before you lift —

Handstand Push-Up Skill

Circuit

SKILL BLOCK — 12 minutes 5 sets of 3 to 5 reps. Rest as long as you need between sets. Pick ONE level and stay on it: Level 1 — Strict Handstand Push-Up, full range Level 2 — Strict Handstand Push-Up to a 1 or 2 AbMat deficit Level 3 — Pike Push-Up with your feet on a box Level 4 — Seated DB Press, working toward vertical This is practice, not a workout. Stop every set with reps left in the tank. Nothing here is ranked against anybody. Cues: hands just outside shoulder width, fingers spread, push the floor away. Your head and hands make a triangle, not a straight line. Squeeze your glutes and keep your ribs down so you do not arch. If you kick up and come straight back down, that is still a rep worth having. Quality first, range second, reps last. ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your level and your reps per set, written like "Level 2, 5-5-4-4-3". Words do not rank, so this is a record of your practice rather than a race.

Score · Your result

MetCon

EVERY 2:00 x 6 SETS Max Calorie Row in :60 Rest the remaining minute. Stimulus: target 60 to 100 total calories. Every set is a sprint. If set 6 matches set 1 you paced it well. If set 6 is your best, you held back. Strategy: pick a number you believe you can repeat six times and go get it on set one. Do not chase a big opener. Scaling: Bike or Ski works the same way on the same clock. Cut to 4 or 5 sets if your shoulders are cooked from the skill block. ▶ Watch before you lift — SCORE: total calories across all six sets.

Score · Calories

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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