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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (No Measure) 5 Sets, for quality: 18 Cal Row Rest 1 MIN 2 Heavy Bench Press Rest 1 MIN 50 Flutter Kicks Rest 1 MIN 300 Ft. Sled Push Rest 1 MINBuild to a heavy 2, on bench, and remain at same weight for all sets. Bench Press should be heavier than last week. Log Bench Press separately. Bench Press (5 x 2) Build to heavy 2,…

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up Movement Prep Coach will lead class through skill work for HIGH BOX JUMPS. Review technique for developing jumping skills. Metcon Metcon (No Measure) E2MOM for 10 rounds (5 sets of each couplet): 8 Heavy DB/KB Suitcase Lunges (4/4) + 4 High Box Jumps Alt. sets with: 100 M Farmer’s Carry + 8 Heavy Russian KB Swings Accessory Mobilize and foam roll.

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep 10-12 MIN. Coach will review BB cycling technique for the Hang Power Clean + Push Jerk. Then build to a “heavy-ish” – 3 Hang Power Clean + 2 Push Jerk, without any pauses or “reset” of grip or positions. Then deload to determine appropriate weight for metcon. WOD Metcon (Time) “Burpee D.T.” 5 Rounds, for time: 12 Deadlifts 5 Burpee Bar Hops 9 Hang Power Cleans 5 Burpee Bar…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Movement Prep Coach will discuss and suggest a variety of options for pacing, scaling and strategy for various levels of capacity. WOD Metcon (Time) For time: 550 M Run 3 Rounds of “Cindy” 550 m Run 3 Rounds of “Cindy” 550 m Run 3 Rounds of “Cindy” 550 m Run 3 Rounds of “Cindy” RX+: C2B Pull Ups “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (30 MIN…

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Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up Review “Split Jerk” Front Squat 4×4 pause squats (2 mississippi) 4×3 1-1/4 front squats Split Jerk 4×2 front squats + 1 split jerks 4×2 split jerks

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4, 25 MIN AMRAP 36 OHS 27 Pull Ups RX: 95/65 RX+: 115/85 Simultaneously, Max Cal Row in 25 MIN.3 athletes work on OHS and PU, 1 works, 2 rest…while 1 athlete rows. Rotate as desired. 2 scores: total reps for row and rounds and reps for couplet. Metcon (AMRAP – Reps) In teams of 4, Max Cal Row…

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm Up. Movement Prep 5-7 MIN – DUB Skill Work. Coach will review some technique to improve DUBS. Advanced – Practice/attempt triple unders. Then take 10-12 min to build up to DL load for metcon, by doing 2 reps. Athletes can build to a load a bit heavier than intended weight for metcon, for final set, then de-load to desired weight. This last set may help with some perspective and…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (No Measure) 4 Rounds, for quality: 12 Single Leg, heavy KB DL (6/6_ 6 Heavy, seated Bicep Curls (3/3) 45 Sec L-Sit Hold 6 Heavy Tricep Extensions (3/3) 15 Weighted, straight legged sit ups RX+: 10-15 GHD Sit Ups Rest 3 MIN Then… Bench Press (5 x 3) Build to heavy 3, and remain at same weight for all 5 sets. Rest as needed btw sets. Heavier…

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Partner Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up Movement Prep Coach will briefly review skill work/progressions for T2B. Then review scaling for metcon. Metcon Metcon (Time) In Partners, for time: 800 m RUN * 100 FT Single Arm DB/KB F. Rack Lunges 40 T2B 100 FT Bear Crawl 40 T2B 100 FT S.A. DB/KB F. Rack Lunges 40 T2B 100 FT Bear Crawl 800 m RUN* RX: 35/25 lbs DB/KB RX+: 50/35 lbs DB/KB HS Walk instead…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review proper scaling options for strict pull ups. Choose an option you haven’t done in a while. Then build up to a moderate to “heavi-ish”, push jerk. You may increase load throughout the workout. WOD Metcon (No Measure) EMOM for 20 MIN MIN 1: 4-6 Strict Pull Ups MIN 2: 100 M Sprint MIN 3: 5 Heavy Push Jerks(from the ground) MIN 4: 8/6 Cal BikeEach station…

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