From the archive

Monday, October 12, 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 Lateral Band Walks each direction 10 Glute Bridges, 2-second squeeze at the top 5 Scap Pull-Ups 5 Inchworms Then, with an empty bar: 5 Back Squats, pausing 2 seconds in the bottom 5 Strict Presses CrossFit: add 5 Push Jerks with the empty bar. Dip straight down, drive hard, and push yourself under the bar. Land with your arms locked and your knees bent. 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 2 OF 4 Every lift is 3 x 10 for the next three weeks. 3 x 10 @ 70% of your 1RM Up from 67% last week. Still the same feel: 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? Take last week's weight and add 5 lbs if all 30 reps were clean. If not, keep it. 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 SETS, 2:00 on, 1:00 rest (11 minutes) Each set, as many reps as possible of: 5 Push Jerks (115/80) 7 Chest-to-Bar Pull-Ups Stimulus: target 100 to 135 total reps. Fast and hard. Two minutes is short, so every set is a push, and the minute of rest is real rest. Strategy: jerks unbroken every round. Break the chest-to-bar before you have to, in quick sets of 3 or 4. Your legs are tired from squatting, so let the dip stay short and snappy. Scaling, Push Jerks: Rx Push Jerks 95/65 75/55 Push Press DB Push Press Scaling, Chest-to-Bar Pull-Ups: Rx Chest-to-Bar Pull-Ups Pull-Ups Banded Pull-Ups Jumping Pull-Ups Ring Rows ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total reps across all 4 sets.

Score · Total Reps

Scores from the gym

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

Back Squat

1Tom230 lbRx
2Sarah145 lbRx

MetCon

1Tom151 repsRx

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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