From the archive

Sunday, October 18, 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.

Sunday — Make-Up Day

Make-Up Day

Week 2 of Block 2 is done. Heavier squats, push jerks and chest-to-bar on Monday, a long chipper with two 1000m rows on Wednesday, cleans and pull-ups on Thursday, and thirty minutes with a partner yesterday. Before you decide what today is, be honest about how your body feels. FEELING GOOD AND MISSED A DAY? Make one up, in this order: Thursday, then Friday, then Tuesday, then Monday. Thursday sets your clean weight for the block, and Friday's thrusters are your practice for Fran. FEELING FLAT BUT NOT BEATEN UP? Zone 2 only. 20 to 30 minutes on a machine, easy enough to hold a conversation the whole way. This is a real session, not a consolation prize. SORE, STIFF, OR RUN DOWN? Mobility only, below. Taking a day because your body asked for one is part of the program, not a break from it. Next week is week 3 of 3 x 10. Same rule: if all three sets were clean with reps to spare, add 5 lbs. If not, keep the weight and make it clean.

Mobility

Hold each one for 60 to 90 seconds per side. Breathe slowly the whole way through. Nothing here should be sharp. 1) Couch Stretch — quads and hip flexors, after squats and wall balls ▶ Watch before you lift — 2) Pigeon Pose — glutes and outside of the hip ▶ Watch before you lift — 3) Elevated Hamstring Stretch — for the deadlifts and the cleans ▶ Watch before you lift — 4) Calf Stretch against a wall — knee straight, then knee bent, after the double-unders and box jumps ▶ Watch before you lift — 5) Doorway Pec Stretch — for the bench, the push-ups and the ring dips ▶ Watch before you lift — 6) Thread the Needle — upper back rotation ▶ Watch before you lift — 7) Dead Hang — shoulders and spine, after a week of pulling and toes-to-bar ▶ Watch before you lift — 8) Child's Pose — finish here, 2 minutes, just breathe ▶ Watch before you lift — SCORE: tick the box when you have done it.

Score · Tick it off

Scores from the gym

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

Mobility

No shared scores on this one yet.

Did this workout?

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