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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (Time) In partners: 2 Rounds, for quality: 50 Cal Row 50 BF Sit Ups 50 Cal Bike 50 BF Sit Ups 50 KB Swings RX: 53/35 lbs RX+: 70/53 lbs GHD Sit Ups instead of BF Sit UpsTHIS IS NOT A RECOVERY WORKOUT!! If you’re feeling very sore, tired or simply “out of it”, scale or choose to do something else. Check in with the coach and…

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review strict T2B or strict hanging leg raises. Then take 8-10 min to build to heavy, starting load for DL. Athletes may then choose to remain at same weight across all 5 sets, or increase each set. Log your DL weight accordingly. WOD Metcon (No Measure) E2MOM for 10 sets (5 of each couplet) 5 Heavy Deadlifts + 4-6 Strict T2B (Scale T2B to strict hanging leg…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic. Movement Prep Coach will review technique for today’s BB movements. Thruster Clean S2OH (P.P or P.J.) Then take 12-15 to build to a moderate/heavy-ish 3 rep Thruster. Then de load and determine appropriate weight for metcon. Thruster (Build to a moderate/heavy 3 rep Thruster.) Work from the ground, so you must be able to clean the bar. Metcon Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP 9 Front Squats 7…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm Up. Coach will review technique for barbell cycling…for power snatches. Weightlifting Metcon (4 Rounds for weight) 12 – 9 – 6 – 3 Unbroken Power Snatches.Each set must be performed UNBROKEN, and the goal is to increase the load each set. The first set should be VERY light, and also be the guide for the rest of the sets. Last set should be heavy. Rest 2-3 min btw sets….

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061519

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Work The “OHS” & “Snatch Balance” Review points of performance … Overhead Squat 4×2 Snatch Push Press 4×2 OHS (record heaviest set) Snatch Balance 4×2 Heaving Snatch Balance 4×2 Snatch Balance Without “Dip” 4×2 Snatch Balance (with “Dip”)

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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 3, relay style: 21 MIN AMRAP 21 DUBS 12 DB Front Rack Lunges (6/6) 9 HSPU RX: 35/25 lb DB/KB RX+: 50/35 lb DB/KBWhile 1 partner completes the full round, 1 holds the low plank, the other rests. Scale appropriately to complete the full round in approx. 1-1:30. Accessory Mobilize.

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up. Metcon Movement Prep Take 8-10 min to build to a moderate/heavy-ish 3 rep, touch’n go C&J. Refine barbell cycling technique. Then deload to determine starting load for metcon, as well as loading for last set of C&J. Metcon (Time) 15 – 12 – 9 – 6 – 3 Clean and Jerk 5 – 10 – 15 – 20 – 25 Pull Ups RX: 115/85 135/95 155/105 185/125 205/145 RX+:…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (No Measure) TABATA L-Sit Hold (2 x) Hi to Low Planks (2x) Good Mornings (2x) DB Bench Press (2x) Use light to moderate DB and go UNBROKEN for entire 20 secs. Metcon (No Measure) 4 Rounds, for quality: 8 Ring Push Ups 20 Russian Twists 50 FT. Bear Crawl RX+: 12 GHD Hip Extensions vs Russian twist. 50 FT HS WalkScale ring push ups to push ups…

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review proper scaling/modifications for strict pull ups, to develop pulling strength. WOD Metcon (No Measure) E2MOM for 10 sets (5 of each couplet) 5 Shoulder Press + 4-6 Strict Pull Ups RX+: C2B PU Alt. sets with: 10/8 Cal Bike + 10 Weighted Sit Ups RX+: 10 GHD Sit UpsEach couplet should take about 1-1:30 Log your Shoulder Press load. Shoulder Press (5 x 5) Accessory Mobilize…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic. Movement Prep Coach will review the RMUP Progressions. Then review proper scaling options and strategy/approach for metcon. WOD Metcon (Time) For time: 1600 M Run 50 Box Jumps 40 Burpees 30 Deadlifts 20 Ring Muscle Ups RX: 24/20 in. 185/125 RX+: 30/24 in. 225/155 (27 MIN CAP)Scale distances, reps, volume and movements appropriately to complete under cap. EX: 1600 M Run 40/30/20/10 rep scheme…OR scale run and reps…etc. Athletes who can…

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