From the archive

Tuesday, October 6, 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 Push-Ups 5 Inchworms Then, with an empty bar: 5 Bench Press 5 Sumo Deadlift High Pulls On the bench, set your shoulder blades back and down before the bar moves. On the high pull, hips first, then the arms, elbows high. The first row is easy. The second is at the pace you will use in the workout. ▶ Watch before you lift — ▶ Watch before you lift —

Bench Press

Functional Lift

BLOCK 2 · WEEK 1 OF 4 Every lift is 3 x 10 for the next four weeks. 3 x 10 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. All 36 reps of 3 x 12 clean last week, with reps to spare? Take that weight, add 5 lbs, and do 3 x 10. Only 5. Got every rep last week but the last set was a grind? Keep the weight. Ten reps instead of twelve is your progress today. Missed reps last week, or changed weight between sets? Keep the weight, or drop 5 lbs, and hit all three sets at one weight. 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 12/9 cal Row 10 Sumo Deadlift High Pulls (95/65) Stimulus: target 6 to 8 rounds. Steady and hard. A round takes about a minute and a half, and the high pulls should be unbroken. Strategy: row at a pace you can repeat every round, not your fastest. Get off the rower, step straight to the bar and go. Hips drive the bar, the arms just finish it. Scaling, Row: 10/8 cal. Scaling, Sumo Deadlift High Pulls: Rx Sumo Deadlift High Pulls 75/55 55/35 KB Sumo High Pulls ▶ Watch before you lift — ▶ Watch before you lift — SCORE: total rounds + reps. In a partial round, each calorie on the row counts as one rep.

Score · Rounds + Reps

Scores from the gym

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

Bench Press

1Tom200 lbRx
2Sarah100 lbRx
3Jenny75 lbRx

MetCon

1Tom8 + 9Rx
2Sarah7 + 6Rx

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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