From the archive

Monday, October 26, 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: 250m Row 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 Deadlifts with the empty bar, then 3 more at your workout weight. Push the floor away and keep the bar against your legs. Drive your knees out on the way down and keep your weight in the middle of your foot. The first row is easy. The second is at the pace you plan to hold in the workout. ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift —

Back Squat

Functional Lift

BLOCK 2 · WEEK 4 OF 4 The last week of 3 x 10. Next week every lift starts Block 3. 3 x 10 @ 75% of your 1RM Up from 73% last week. This is the heaviest week of the block, and the rule does not change: 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

3 Rounds For Time (15 min cap) 500m Row 15 Deadlifts (135/95) Stimulus: target 10 to 13 minutes. Hard and steady. The row should feel like work, and the deadlifts should go in one or two sets every round. Strategy: row each 500 at a pace you can repeat three times, a few seconds slower than your best 500 pace. Deadlifts in sets of 8 and 7, or unbroken if the bar moves fast. Your legs squatted today, so keep your back flat and the bar close to your legs. Scaling, Row: Rx Row 400m Row 20/15 cal Echo Bike Scaling, Deadlifts: Rx Deadlifts 115/80 95/65 DB Deadlifts Pick a weight you can do 15 unbroken when you are fresh. ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total time. If you hit the cap, log 15:00 and put your remaining meters and reps in the notes.

Score · Time

Scores from the gym

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

Back Squat

1Tom235 lbRx
2Dan205 lbRx
3Juliana135 lbRx

MetCon

1Tom7:54Rx

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