From the archive

Monday, September 21, 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 Clamshells each side 10 Lateral Band Walks each direction 10 Air Squats Then, with an empty bar: 5 Back Squats, pausing 2 seconds in the bottom 5 Good Mornings Drive your knees out on the way down and keep your weight in the middle of your foot. The clamshells and band walks are there to wake up the side of your hip before you load the bar. ▶ Watch before you lift — RADD apparel pre-order closes Wednesday. Order on your Account page in the app, or tell your coach and they will add it for you. Tees and crewnecks, S through XXL, nothing charged today.

Back Squat

Functional Lift

3 x 12 @ 65% of your 1RM Same weight across all three sets. Rest 2:00 between sets. Up from 60% last week. Twelve reps at 65% is a real set by the third one, so pick your number before you start and hold it. Your Back Squat 1RM is on your board in the app. No 1RM on file? Use a weight you can do 20 clean reps with. New to this or back from a break? Start at 50% and build over the block. ▶ Watch before you lift — SCORE: your working weight.

Score · Load

MetCon

4 Rounds For Time (14 min cap) 12 Box Jumps (24/20) 10 Ring Dips 40 Double-Unders Stimulus: target 9 to 12 minutes. Your legs are already taxed, so the box is about rhythm rather than height. The ring dips are the part that slows down, so break them early. Strategy: step down off the box the whole way through. Go 5-5 on the dips from round one. If double-unders are a fight, cap your attempts at :60 and move on. Scaling, Box Jumps: lower box, or step-ups. Scaling, Ring Dips: Rx Ring Dips Bar Dips Banded Ring Dips Feet-on-floor Ring Dips Push-Ups Scaling, Double-Unders: 60 Single-Unders, or :60 of practice. ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total time. If you hit the cap, log 14:00 and put your remaining reps in the notes.

Score · Time

Scores from the gym

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

Back Squat

1Dan195 lbRx

MetCon

1Dan6:18Rx

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.

Rather just pick a class? Book your free class