From the archive

Friday, October 2, 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 Jump Rope, singles or double-under practice 10 Air Squats 10 Banded Pull-Aparts :20 Hollow Hold Then: 10 Wall Balls with a light ball Keep the shoulder work easy today. The reset block after this does the rest. ▶ Watch before you lift — ▶ Watch before you lift —

Shoulder Reset

Circuit

SHOULDER RESET — 10 minutes Yesterday was 45 handstand push-ups. Today your shoulders recover. 2 rounds, slow and controlled: 15 Banded Pull-Aparts 10 Banded External Rotations each arm 10 Scap Push-Ups :30 Dead Hang :60 Thread the Needle each side :60 Doorway Pec Stretch each side External rotations: elbow pinned to your side and bent to 90 degrees, rotate your hand out against the band and come back slowly. Light band. Nothing here should pinch or feel sharp. Would rather lift? Do Saturday's Built for Life Shoulder Press and Superset 1 instead of this block, and keep the press light today. ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: tick the box when you have done it.

Score · Tick it off

MetCon

AMRAP 12 30 Double-Unders 15 Wall Balls (20/14) Stimulus: target 7 to 9 rounds. Fast and steady. A round should take about a minute and a half, and you should be moving the whole time. Strategy: go unbroken on the wall balls for the first few rounds, then split them 8-7 before you have to. If the rope trips you twice in a row, take a breath before you start again. Scaling, Double-Unders: Rx Double-Unders 60 Single-Unders 15 Double-Unders Scaling, Wall Balls: Rx Wall Balls Lighter Ball 9 ft Target ▶ 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.

Shoulder Reset

No shared scores on this one yet.

MetCon

1Tom11 + 62Scaled

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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