From the archive

Monday, October 19, 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 Banded Clamshells each side 10 Glute Bridges, 2-second squeeze at the top 5 Inchworms Then, with an empty bar: 5 Back Squats, pausing 2 seconds in the bottom 5 Romanian Deadlifts CrossFit: add 5 Hang Power Snatches with the empty bar and 3 Box Jump Overs, stepping down off the box. On the snatch, start from above the knee, jump the bar up and punch it overhead. 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 — ▶ Watch before you lift —

Back Squat

Functional Lift

BLOCK 2 · WEEK 3 OF 4 Every lift is 3 x 10 for the next two weeks. 3 x 10 @ 73% of your 1RM Up from 70% last week. 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

AMRAP 12 6 Hang Power Snatches (95/65) 10 Box Jump Overs (24/20) Stimulus: target 7 to 9 rounds. Steady and hard. The bar is light enough to keep moving, so the box is where you catch your breath. Strategy: snatches in one set of 6 as long as the bar stays close and your back stays flat, then 3 and 3. Step up and over the box at a steady rhythm rather than sprinting it. Your legs squatted today, so step down every rep. Scaling, Hang Power Snatches: Rx Hang Power Snatches 75/55 55/35 DB Snatches Scaling, Box Jump Overs: Rx Box Jump Overs 20/16 Box Box Step-Overs ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your rounds plus extra reps.

Score · Rounds + Reps

Scores from the gym

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

Back Squat

1Tom225 lbRx
2Sarah150 lbRx
3Juliana135 lbRx

MetCon

1Juliana7 + 8Scaled
2Sarah6 + 3Rx

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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