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Happy Hump Day!

Riptide CrossFit – CrossFit Compare to June 11th, 2018. Warm-up 15 MIN Dynamic Warm Up Movement Prep Take 12-15 min to build to a moderate/heavy-ish 3 rep DL. Tip: Go heavier than intended loading for metcon. Then we’ll de-load for Diane. EX: Thinking of going RX at 225? Or whatever # you have in your head? Great! Then you should be able to EASILY build up to 1 set of approx 40-60 lbs heavier for 3, without you being…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (No Measure) EMOM for 5 Rounds: MIN 1: 12/10 Cal Row MIN 2: 12-15 Strict Push Ups MIN 3: 8 SB Ground to Shoulder MIN 4: 10 Box JumpsScale appropriately in order to complete the task under 40 secs. Accessory EMOM for 10 MIN MIN 1: 20 sec HS Hold MIN 2: 20 Sec Position of Support Hold Work on creating tension in the hollow position, with both movements.

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic warm up. Then focus on movement specific warm up for OHS. Weightlifting 1 x 1: Overhead Squat (Take 16 min to build to a 2 rep max.) Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutesCompare to 12/3/2018. Crossfit…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4, relay style: 35 MIN AMRAP 12 Cal Row 10 WBS 6 DB Devil’s Presses. RX: 35/25 lb DBScale appropriately so you can SPRINT each round and complete in approx: 1:30-1:45, or FASTER. 1 partner must complete the full round, then may rotate. 2 partners rest. 4th athlete must complete a 200 m Run. Maintain this rotation for entire…

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072719

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Push Press (3 x 3) Take 6-8min to build up to starting weight Take 8-10min to perform sets – may stay at one weight, or ascend Behind The Neck Jerk (5 x 2) Take 10-12min to perform sets at weight heavier than Push Press Overhead Squat (3 x 3) Take 15min to build up and perform 3 sets at moderate weights

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 MIN PVC Pipe Warm Up WOD Movement Prep 10-12 MIN Practice BB cycling for H.P.C and Push Jerks by doing following complex: 3 HPC + 3 Push Jerks. Tip: Build up to a load heavier than intended weight for “D.T”. Then de-load to determine appropriate weight for metcon. See notes for scaling. Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up CORE WOD Metcon (No Measure) Core Complex: 20 sec Hollow Hold + 20 Sec Arch Hold + 10 Seated Leg Raises over obstacle. Rest 1 MIN Repeat for 5 total sets. Metcon (No Measure) 4 Rounds, for quality: 15 Sit Ups 100 m Run 20 DUBS 100 M Run 10/8 Cal Bike Rest 1 MIN Accessory Mobilize and foam roll.

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Movement Prep 10 MIN – Pistol Skill Work. Coach will lead class through progressions/drills to learn/strengthen single legged squats. Then review proper scaling options for metcon. During testing /benchmark workouts, make sure you choose scaling options that allows you to measure your performance accurately and consistently. EX: Perform the pistols to a 12 in box, for the entire workout. Next time you repeat “Mary”, goal would be to lower the box…

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Happy Tuesday!

Riptide CrossFit – CrossFit Compare to 6/16/2018 Warm-up 10 MIN PVC Pipe Warm Up Movement Prep With naked barbell: Coach will lead class through barbell movements to refine technique for C&J. Weightlifting Clean and Jerk (Take 40 min to build to a 1 rep max.) Beginners (less than 2-3 months): Work on the following complex, to improve technique. 4 sets: 2 Power Clean + 2 Front Squat + 2 Push Jerks Then 4 sets of: 2 Squat Clean +…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Movement Prep 10-12 MIN. Coach will run class through running skills and drills in order to improve running technique. Then coach will discuss how to determine pace and strategy. 5k Run (Time) Max Effort 5k Run(30 MIN Cap) Scale distance appropriately, if needed, to finish under 30 min. Compare to 11/26/2018 Accessory *Be EXTRA MINDFUL/CONSERVATIVE w/this week’s accessory, and scale it or skip it as needed. Remember that this extra work…

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