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 Bike
Each station should take approx. 30-40 secs of work.

SCALE reps, distance on running and load appropriately so that you always get at least 20-30 secs of rest btw movements, or MORE rest, if needed.

Run as fast as possible on the sprints, and bike as hard as possible.

Be strict on the mechanics of Push Jerk.

Accessory

Mobilize and Foam Roll