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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Bench Press (Take 18 min to build to a 1 rep max. ) Do a few sets of 3, to build up to a moderate weight. Then do singles until failure. Make small jumps as it gets heavier. Metcon (Time) 7 rounds, for time: 7 T2B 7 Burpees RX+: 5 Bar Muscle Ups instead of T2B(9 MIN CAP) Accessory Mobilize and foam roll.

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up Movement Prep Take 10-12 min to build to a heavy 3 rep, deadlift. Then deload to determine appropriate loading for metcon. WOD Metcon (Time) 21 – 15 – 9 Deadlifts Wall Ball Shots RX: 225/155 lbs. 20/14 lbs RX+: 255/175 lbs(10 MIN CAP) Accessory Mobilize and foam roll.

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review rope climbing technique. Review appropriate scaling/modifications for rope climbs. WOD Metcon (No Measure) EMOM for 20 MIN MIN 1: 2 Rope Climbs MIN 2: 100 m SB or MB Run MIN 3: 10 Alt. DB Snatches (5/5) MIN 4: 8/6 Cal Bike MIN 5: REST RX: 35/25 lb DB 70/50 lb SB or 20 lb Med Ball RX+: 2 Legless 53/35 lb KB Snatches (from the…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep 10-12 MIN. Coach will review rowing technique. 1) Setup and damper settings. 2) The 3 positions – 11, 12 and 1 o’clock. 3) Proper execution of the stroke. In teams of 3: Each athlete will row 10 CAL, while coach helps refine technique. Other 2 will foam roll and mobilize while 1 is rowing the 10 Cal. WOD Metcon (AMRAP – Rounds and Reps) In teams of 3: 21…

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Happy Memorial Day!

Riptide CrossFit – CrossFit Warm-up 5 min Warm Up. WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here(50 MIN CAP) Scale appropriately, so that you work for a minimum of approx: 35-40 min (elite time to complete…

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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, “The SB/MB Run” 2 partners will grab 1 SB or 1 MB each. Run to baseball fence. 30 SB Ground to shoulder, over the shoulder.* (behind the fence) Run through trail to outdoor gym. 30 SB Lunges (by the tree, next to outdoor gym). Run around kiddie playground, then on the trail btw soccer fields and tennis courts,…

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052519

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up The “OHS” & “Snatch Balance” Review points of performance … Overhead Squat 3×3 Snatch Push Press 3×3 OHS (record heaviest set) Snatch Balance 3×3 Heaving Snatch Balance 3×3 Snatch Balance Without “Dip” 3×2 Snatch Balance (with “Dip”)

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm Up Review Hang Snatch and Snatch technique. Movement Prep Coach will briefly review technique for HSPU and appropriate scaling options. WOD Metcon (AMRAP – Reps) In partners: Take 16 min to build to a heavy set of the following complex: 1 Hang Snatch + 1 Snatch (full squat for both) Then rest 2 min and in partners: Max Snatches(squat), in 4 MIN Rest 1 MIN Max HSPU in 4…

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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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