From the archive

Tuesday, October 27, 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 Echo Bike 10 Band Pull-Aparts 10 Scap Push-Ups 5 Scap Pull-Ups 10 Air Squats Then, with an empty bar: 5 Bench Press CrossFit: add 5 Box Jumps, stepping down every rep, building from a low box up to your workout box. On the bench, set your shoulder blades back and down before the bar moves. The first bike is easy. The second is at the pace you plan to hold in the workout. ▶ Watch before you lift — ▶ Watch before you lift —

Bench Press

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 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. CrossFit: this is the last Bench Press day of the block. Built for Life keeps benching every Tuesday. ▶ Watch before you lift — SCORE: your working weight.

Score · Load

MetCon

EVERY 2:00 x 5 (10 minutes) 15 Box Jumps (24/20) Max calories on the Echo Bike for the rest of the 2:00 Stimulus: target 55 to 85 total calories. Each round is hard. The box jumps should take about 40 seconds, which leaves you over a minute on the bike. Round 5 should look close to round 1. Strategy: step down from the box every rep and keep a steady rhythm. Get on the bike right away and settle into a hard pace you can hold to the end of the round, rather than sprinting the first 10 seconds. Scaling, Box Jumps: Rx Box Jumps 20/16 Box Box Step-Ups Scaling, Echo Bike: Rx Echo Bike Row One person per bike. If there are more people than bikes, the rest row and count calories the same way. ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total calories across all 5 rounds. Put your machine in the notes.

Score · Calories

Scores from the gym

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

Bench Press

1Tom215 lbRx

MetCon

1Tom76 calRx
2Kelli29 calScaled

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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