Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up Movement Prep Take 10-12 min to build to a moderate/heavy-ish, 3 rep Squat Clean. Then de-load to determine approp. loading for metcon. WOD Metcon (AMRAP – Rounds and Reps) In teams of 3: 24 MIN AMRAP 45 Cal Row 45 T2B 36 Squat Cleans RX: 155/105 RX+: 185/135 Accessory Mobilize.
Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up Review “Push Jerk” & “Split Jerk” Review points of performance Front Squat 4×3 pause squats (2 mississippi) 6×2 1-1/4 front squats + 1 push jerk Split Jerk 6×2 split jerks
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up. Movement Prep 10 MIN Coach will teach and take class through skill work for HS Walks, handstand shoulder taps, wall walks or any other drill to improve handstands. Metcon Metcon (No Measure) EMOM for 20 MIN MIN 1: 12 B.F. Sit Ups MIN 2: 50 FT. HS Walk MIN 3: 12 Air Squats MIN 4: 100 Ft. Sled Push MIN 5: Rest RX: 135/90 lbs on sled RX+: 12…
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (Time) In partners: 800 m Run 60 Med Ball Russian Twists* 50 Med Ball Sit Up Toss** 550 m Run 60 KB Swings 50 KB Romanian Deadlifts 400 m Run RX: Choose your own weight.*Sit side by side, with enough space to place med ball in btw partners, as you pass the ball over for russian twists. **Face each other, with some distance btw feet. Sit up,…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Take 10-12 min to build to a moderate/heavy-ish, 3 rep Squat Snatch. Then deload to determine appropriate loading for metcon. Then coach will review low RMUP progressions, and specific scaling for all skill levels. WOD Metcon (AMRAP – Rounds and Reps) In partners: 18 MIN AMRAP: 8 Squat Snatch 200 m Run 12 Ring Muscle Ups 200 m Run RX: 115/85 RX+: 135/95Scale 12 RMUPS to: 20 Low Ring…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic. Coach will review power clean technique. Power Clean (1 x 3) Take 12 – 15 min to build to a moderate/heavy-ish, 3 rep, touch’n go Power Clean. Metcon Metcon (5 Rounds for reps) 2 MIN AMRAP 12 Deadlifts 9 Hang Power Cleans Max DUBS in remaining time. Rest 1 MIN btw rounds. Repeat for 5 rounds. RX: 115/85 lbs RX+: 135/95Score is total DUBS per round. Accessory 4 x 400 m…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Metcon Metcon (Time) 21 – 15 – 9 Thrusters Burpees RX: 95/65 RX+: 115/85(9 MIN CAP) Rest 3 MIN, then begin other metcon, at min 12. If you finish metcon under time cap, you simply get extra rest. Metcon (Time) 6 Rounds for time: 100 M Run 12 Pull Ups RX+: 10 C2B(9 MIN CAP) Rest 3 MIN, then begin other metcon. Accessory 5 x 5 Back Squat.
Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Warm-Up The “Snatch” Review grip, stance and positions – High Hang – “Launch” or Mid Hang – From the floor … Hang Snatch 4×2 Standing Drop Snatch 4×2 Mid Hang Snatch (pause at power pos) 6×2 Mid Hang snatch
Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up Movement Prep Coach will review technique for pistols – 5-7 MIN. WOD Metcon (Time) In teams of 4, for time: 1100 m Sandbag/Med Ball Run 80 Partner Pistols 80 SB Ground to shoulder, over to shoulder. 80 Burpee Box Jumps 80 DB Snatch RX: 70/50 lb SB 35/25 lb DB 24/20 in box. RX+: 50/35 lb DB 30/24 in box. (30 MIN CAP)All 4 run together, rotating bag as…
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up. Movement Prep Coach will teach and take class through technique work for the DB/KB Hang Clean to Lunge – 5 MIN. Then w/naked barbell, review C&J movements (focus on split jerk) – 5 MIN. Weightlifting C&J Complex (5 x 4) 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk + 1 Split JerkTake 20 min to work on complex. Metcon Metcon (Time) For time: 9 –…
