From the archive

Tuesday, October 20, 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: 200m Jog 10 Band Pull-Aparts 10 Scap Push-Ups 5 Scap Pull-Ups 5 Inchworms Then, with an empty bar: 5 Bench Press CrossFit: add 5 Kipping Knee Raises, then 3 Toes-to-Bar. Push the bar away at the top of the swing and your toes come up to meet it. On the bench, set your shoulder blades back and down before the bar moves. The first jog is easy. The second is at the pace you plan to run in the workout. ▶ Watch before you lift — ▶ Watch before you lift —

Bench Press

Functional Lift

BLOCK 2 · WEEK 3 OF 4 Every lift is 3 x 10 for the next two 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

4 Rounds For Time (15 min cap) 400m Run 12 Toes-to-Bar Stimulus: target 10 to 13 minutes. Hard and steady. The run is where you breathe, and the bar is where you stay patient. Strategy: run the first 400 at a pace you can repeat four times, about 80%. Toes-to-bar in sets of 4 to 6 from the first round, with short rests, so your grip lasts to round four. Scaling, Run: Rx Run 300m Run 500m Row Scaling, Toes-to-Bar: Rx Toes-to-Bar Hanging Knee Raises V-Ups Sit-Ups ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total time. If you hit the cap, log 15:00 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

1Tom210 lbRx
2Sarah110 lbRx
3Juliana75 lbRx

MetCon

1Tom9:57Rx
2Dan10:48Rx
3Sarah12:46Scaled

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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