From the archive

Monday, October 5, 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 Monster Walk steps forward and back 5 Inchworms Then, with an empty bar: 5 Back Squats, pausing 2 seconds in the bottom 5 Good Mornings CrossFit: add 5 Power Snatches with the empty bar. Jump, then punch the bar overhead and land in a quarter squat. Drive your knees out on the way down and keep your weight in the middle of your foot. ▶ Watch before you lift — ▶ Watch before you lift —

Back Squat

Functional Lift

BLOCK 2 · WEEK 1 OF 4 Every lift is 3 x 10 for the next four weeks. 3 x 10 @ 67% of your 1RM A little heavier than last week's 65% for 12, and two fewer reps. It should feel like the end of Block 1: solid, with 1 or 2 good reps left on every set. Same weight on all three sets. Rest 2:00 between sets. Every set should end with 1 or 2 good reps left in you. If you have to grind or fail the last rep, the weight is too heavy. Your Back Squat 1RM is on your board in the app. No 1RM on file? Use a weight you can do 15 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

10-9-8-7-6-5-4-3-2-1 For Time (12 min cap) Power Snatches (95/65) Toes-to-Bar Stimulus: target 6 to 9 minutes. Fast and smooth. The bar is light enough to cycle, and the early rounds are where you can push. Strategy: touch and go on the snatches for as long as your back stays flat, then quick singles. Break the toes-to-bar before your grip forces you to, in small sets with short rests. Scaling, Power Snatches: Rx Power Snatches 75/55 55/35 Hang Power Snatches DB Snatches Scaling, Toes-to-Bar: Rx Toes-to-Bar Hanging Knee Raises V-Ups AbMat Sit-Ups ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total time. If you hit the cap, log 12:00 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

1Sarah140 lbRx
2Juliana130 lbRx
3Kelli85 lbScaled

MetCon

1Juliana8:53Scaled
2Sarah11:12Scaled
3Kelli11:22Scaled

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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