From the archive

Tuesday, September 22, 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: 250m Row 10 Banded Pull-Aparts 10 Scap Pull-Ups 5 Inchworms Then, with an empty bar: 5 Muscle Snatches 5 Overhead Squats 5 Snatch Balances Get the bar overhead a few times before you load it. On the row, the first round is easy and the second one is at the pace you plan to open on. ▶ Watch before you lift — RADD apparel pre-order closes tomorrow. 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.

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 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

AMRAP 12 250m Row 9 Power Snatch (95/65) 12 Toes-to-Bar Stimulus: target 4 to 5 rounds. The row sets the pace and the snatches decide whether you keep it. Singles on the barbell are the right call from the first round. Strategy: row at a pace you can hold for twelve minutes, not a sprint. Drop and reset every snatch. Break the toes-to-bar before your grip goes, because you need it back on the bar next round. Scaling, Power Snatch: lighter bar, or Hang Power Snatch. Scaling, Toes-to-Bar: Rx Toes-to-Bar Knees-to-Elbow Knees-to-Chest Lying Leg Raises ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: total rounds + reps.

Score · Rounds + Reps

Scores from the gym

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

Bench Press

1Dan155 lbRx

MetCon

1Dan4 + 255Rx

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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