From the archive

Wednesday, November 4, 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 Air Squats 10 Lateral Band Walks each direction 10 Banded Good Mornings 5 Inchworms Then: 10 KB Swings with a light bell, to eye level 5 Wall Balls with a light ball, then 5 at your workout weight On the swing, hinge at the hips and let the bell float up. Your arms are ropes and your hips do the work. On the wall ball, catch the ball high and ride it down into the squat. 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 — ▶ Watch before you lift —

MetCon

2 Rounds For Time (25 min cap) 800m Run 40 Wall Balls (20/14) 30 KB Swings (53/35) Stimulus: target 16 to 21 minutes. This is the long day. Steady and hard the whole way, and the second round should look like the first. Strategy: run the 800 at a pace you can repeat, about 80%, and start the wall balls within 10 seconds of getting back. Wall balls in sets of 10 with 3 or 4 breaths between sets. Swings in 2 sets, hips driving the bell overhead and arms loose. Split as needed. Scaling, Run: Rx Run 600m Run 1000m Row Scaling, Wall Balls: Rx Wall Balls 14/10 10/8 Lower Target Scaling, KB Swings: Rx KB Swings 44/26 35/18 Russian Swings ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your total time. If you hit the cap, log 25:00 and put your remaining reps in the notes.

Score · Time

Scores from the gym

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

MetCon

1Dan13:43Scaled
2Tom14:12Rx
3Juliana17:21Rx
4Kelli17:21Scaled
5Sarah19:26Rx

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