Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review rope climbing technique. Review appropriate scaling/modifications for rope climbs. Review technique for Push Press w/naked barbell. Then find appropriate loading for the workout. WOD Metcon (No Measure) EMOM for 20 MIN MIN 1: 100 Ft. Sled Push MIN 2: 10/8 Cal Bike MIN 3: 2 Rope Climbs MIN 4: 8 Push Press RX: 4/3 – 45 lb plates on sled 115/85 lb P.P. RX+: 5/3 –…
Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Movement Prep Rowing Technique Work. In partners: 40 Cal Row, for quality (20/20). Row slow and methodical. Coach will refine technique for each partner, as they row 20 cal. While partner 1 rows, the other will practice the DB, single arm H. C&J and WBS. WOD Metcon (AMRAP – Rounds and Reps) 6 MIN AMRAP 15/12 Cal Row 12 Single Arm DB Hang C&J (6/6) RX: 35/25 RX+: 50/35 lbs…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up WOD Metcon (Time) On a 24 MIN CLOCK: In teams of 6: 2 Rounds, for time: A) The Park Run. 3 teammates run through park route, once. Station 1: 30 Synchro Lunges Station 2: 30 Synchro Burpees Station 3: Partner Wheelbarrows. 2 work, 1 rest. alternate as desired. Continue route around the park, back to the gym. Tag 3 teammates out to complete 2nd round of run. At the…
Riptide CrossFit – CrossFit Warm-up 10 MIN PVC Pipe Dynamic Warm Up Movement Prep 10-12 MIN – Barbell Skill Work. With a naked barbell, coach will lead class through the following skill work: From the knees: Hang Snatch High Pulls Muscle Snatch Then: OHS Snatch Balance Work on positions and mechanics. Weightlifting 3 Position Snatch (8 sets of the complex) 1 High Hang + Hang (mid thigh) + SnatchTake 30 min to work on the 7 sets, with a…
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (No Measure) 4 Rounds, for quality: 12 Weighted Good Mornings 8 Heavy DB Bicep Curls (4/4) 12 Hollow Rocks 8 Heavy Tricep Extensions (4/4) 12 Weighted Sit Ups Rest 3 MIN Then… Bench Press (5 x 2) Heavier than last week. “You can always add more mayo to your tuna, but you can’t take it off once you’ve added too much.” – Unknown. Accessory Mobilize and foam…
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up STRENGTH WOD 5/5/5: Back Squat 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% De-load week. Next week we test 1 RM. Stay light, squat well, feel great! Metcon Metcon (AMRAP – Reps) On a 21 MIN clock: In partners, For time: 2 K ROW (10 MIN CAP) Rest 3 MIN, and on MIN 13 partners begin: 8 MIN AMRAP: Max Deadlifts in…
Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Gymnastics 15 MIN – HSPU. Coach will review skill/technique for HSPU Inter: Practice strict, deficit and refining technique and cycle time. Advanced: HS Walking. Free standing HSPU to a walk, turn around, and walk back. Add an obstacle. WOD Metcon (Time) 4 Rounds, for time: Run 400 M 25 Ft. DB Suitcase Carry Lunges (2 DB) 8 HSPU 25 Ft. DB Suitcase Carry Lunges (2 DB) 8 HSPU RX: 35/25…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review some skill work to develop or improve proficiency/strength in pistols. Review appropriate scaling/modifications. WOD Metcon (No Measure) EMOM for 25 MIN. MIN 1: 15 Russian KB Swings MIN 2: 12/9 Cal Bike MIN 3: 10 SB Ground to shoulder, over to other shoulder MIN 4: 10 Pistols (5/5) MIN 5: 100 Ft. Sled Push RX: 70/53 lb KB 70/45 lb Sandbag 4/3 – 45 lb plates…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4: 29 MIN AMRAP 160 WBS 160 Power Snatches 160 TTB RX: 20/14 lbs. MB. 95/65 lbs.For each time there’s a switch, all athletes must perform 4 burpees. While 1 partner works, 1 rests and the other 2 hold the barbell, above the hips. During burpees, the BB must remain off the ground. 2 athletes complete 4, then the…
Riptide CrossFit – CrossFit Warm-up 3 Rounds, for quality, w/naked BB: 100 M Run 6 Ring Rows 5 Power Cleans 4 Push Jerks 3 Ring Dips (Jumping for scaled) Rounds 2 and 3 perform 5 C&J, cycling the bar. (10 MIN CAP) Movement Prep 10 MIN – Review barbell cycling technique for C&J. Build to a moderate 3 rep, touch’n go Power Clean + Push Jerk. Then deload to determine starting through ending weights. 10 MIN – Coach will…
