From the archive

Tuesday, October 13, 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 Bike 10 Band Pull-Aparts 10 Scap Push-Ups 5 Inchworms Then, with an empty bar: 5 Bench Press 5 Romanian Deadlifts CrossFit: build to your workout deadlift weight in 3 sets of 3. On the bench, set your shoulder blades back and down before the bar moves. On the deadlift, push the floor away and keep the bar against your legs. The first bike 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 2 OF 4 Every lift is 3 x 10 for the next three 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 30 reps clean last week, with reps to spare? Add 5 lbs. Only 5. Got every rep last week but the last set was a grind? Keep the weight and make all three sets look like your first. 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

21-15-9 For Time (13 min cap) Echo Bike, calories Deadlifts (185/125) Stimulus: target 7 to 10 minutes. Hard and fast. The bike will get your breathing up, and the deadlifts are where you have to stay patient. Strategy: ride the 21 hard but not all out, because you have to pick up a barbell right after. Deadlifts in planned sets (21 as 8-7-6, 15 as 8-7, 9 unbroken) with short rests. Flat back on every rep. If your back rounds, the set is over. Scaling, Echo Bike: Rx Echo Bike Row, same calories Scaling, Deadlifts: Rx Deadlifts 155/105 135/95 95/65 KB Deadlifts ▶ Watch before you lift — SCORE: your total time. If you hit the cap, log 13:00 and put your remaining reps in the notes.

Score · Time

Scores from the gym

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

Bench Press

1Tom205 lbRx
2Sarah105 lbRx
3Jenny75 lbRx
4Kelli5 lbScaled

MetCon

1Tom4:21Rx
2Sarah6:35Rx
3Juliana6:43Rx
4Kelli9:48Rx
5Jenny12:13Rx

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.

Rather just pick a class? Book your free class