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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm Up. Coach will review technique for barbell movements. Weightlifting Snatch Complex (5 x 1 Snatch + 1 Snatch Balance + 3 OHS) Take 20 MIN to build to a moderate complex. Focus on technique, NO MISSES. Metcon Metcon (Time) 5 Rounds, for time: 9 Wall Ball Shots 9 DB Hang Clean and Press* RX: 20/14 lbs. 35/25 lb DB(or KB) RX+: 53/35 lb KB or 50/35 lb DB (9…

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060819

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up The “Clean” Review grip, stance and positions – High Hang – “Launch” or Mid Hang – From the floor … Hang Clean 3×3 Standing Drop Clean 3×3 Mid Hang Clean (pause at power pos) 6×2 Mid Hang Clean

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up Coach will review movements and technique for Bear Complex. WOD Metcon (AMRAP – Rounds and Reps) In teams of 4: Take 23 min to build to a heavy Bear Complex. Rest 2 min, adjust the load and then, on min 25 begin: 10 MIN AMRAP 12 Partner Deadlifts 100 M Buddy Carry** RX: 405/285 RX+: 455/3152 scores, time and total reps. 2 partners on barbell, 2 partners on buddy…

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 5 Dynamic PVC Pipe Warm Up Coach will review technique for SDHP. Movement Prep Take 10-12 min to build to 3 rep, moderate/heavy-ish, sumo deadlift high pull. Then deload to determine loading for metcon. Metcon Metcon (Time) 21 – 15 – 9 -6 T2B Sumo DL High Pull RX: 95/65 lbs RX+: 115/85(10 MIN CAP) Sumo Deadlift High Pull (Build to a heavy 3 rep.) Accessory Mobilize and Foam Roll

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (Time) In partners: 5K Row. While 1 partner rows, the other performs: 1 Round of: 12 Single Arm Russian KB Swings (6/6). 12 Weighted Sit Ups. RX+: Weighted Hip Extensions instead of swings. GHD Sit Ups instead of weighted sit ups. Rest once you complete the 12 and 12. Partition the 5k row as desired. 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 technique/skill for ring dips or box dips, as well as for DBL KB DL. Then build to a heavy f. squat, to begin workout at a heavy load. WOD Metcon (No Measure) E2MOM for 10 sets (5 of each couplet) 5 Heavy F. Squats + 6-8 Strict Ring Dips Alt. sets with: 8 Heavy Double KB Deadlifts* + 8 BurpeesEach couplet should take about 1-1:30. *Hold…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review proper scaling options and strategy/approach for metcon. WOD Metcon (Time) 550M – 400M – 200M – 100M RUN 60 – 50 – 40 – 30 DUBS 25 – 20 – 15 – 10 Pull Ups 18 – 15 – 12 – 9 Sit Ups RX+: 21 – 18 – 12 – 9 C2B GHD Sit Ups (same rep scheme) (25 MIN CAP)Scale distances, reps, volume and…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Gymnastics HSPU Skill Work – (12-15 MIN). Coach will take class through skill work to learn or improve HSPU. Beginners: Tuck and Roll Tripod Headstands Wall Walks Inter: Work on handstand holds (freestanding), negatives, deficit, strict or parallete (Ask coach for specifics). Advanced: Work on handstand walking, turns and walking around or over obstacles. (Ask coach for specifics). WOD Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 DB…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up WOD Metcon (Time) In teams of 4, On a 24 MIN Clock: “Team Grace” 120 C&J, for time. 1 partner on barbell, 1 resting, and 2 other partners must perform a 200 m RUN (together). After every 200 M, teams must rotate the 2 partners on the barbell. RX: 135/95 RX+: 155/105 With the remaining time left: Complete as many F. Squats as possible. Partition as desired. 1 works,…

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060119

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up The “Snatch” Review grip, stance and positions – High Hang – “Launch” or Mid Hang – From the floor … Hang Snatch 3×3 Standing Drop Snatch 3×3 High Hang Snatch (no-jump) 6×2 High Hang snatch

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Posted in WOD