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083119

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: High: Snatch Pull (4 x 3) E2MOM 8min – Pull to Knee – Pull to Hip – Pull High Snatch (10 x 2) E2MOM 20min 5 Sets – No foot movement 5 Sets – Normal displacement Front Squat (4 x 5) Take 15min

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 20 Singles P2: 5 Barbell Snatch grip D.L. P3: 5 PVC OHS P4: 5 Kip Swings Round 2: P1: 20 DUBS/singles P2: 5 BB Muscle Snatches from below the knees P3: 5 PVC Jumping OHS P4: 5 Kip Swings to L-position Round 3: P1: 20 DUBS/singles P2: 5 BB Power Snatches w/some load. P3: 5 Burpees P4: 5 T2B/K2E/Knees to chest Finalize loading for metcon. WOD Metcon…

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up (10 min.) Gymnastics Warm-up 10 Sit-ups to Pike 10 Sit-ups to Pancake 10 Hollow Rocks 10 Rolling Pistols, 5 each side 1 min. L-Sit Hold 1 min. V-Outs (10-15 min.) Midline Work 20 sec. Superman Hold 15 sec. Good Mornings 4 rounds Straight into 20 sec. Hollow Rock 10 sec. Dead Bugs 4 rounds Then: 20 sec. Plank on rings 10 sec. Hold in bottom of Push-up position on rings 4 rounds *Scale to…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic. Down the length of the gym for each exercise: Low Bear Crawls (Keep butt low and perform with same arm, same leg in one stride. This is hard for some people.) Regular Bear Crawls High Knees Long Lateral Lunges (low enough to go under a fence) Walking Lunges with pause/stretch at the front of each step Crab Walks Sumo Squats (wide squat) Walking Bird Peckers Zombie Inchworms Movement Prep (10-15 min.)…

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Happy Wednesday!

Riptide CrossFit – CrossFit Warm-up 15 MIN. (5 min.) Warm Up in Partners P1: Row 250 m P2: Run 200 m Switch (10 min.) Running Prep – Drills and Efforts Lateral Banded March – L + R direction Long Lunges plus Samson Stretch Butt Kickers High Knees Bird Peckers Toe Walking + Heel Walking Then, perform: 1 x 200-m Run effort at moderate to fast pace. (400-m workout pace) Movement Prep (5-10 min.) Row 2 x 250-m efforts *Rest…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up *Use light set of dumbbells, 25/15/10 lb. 100-m Farmers Carry 10 DB Shoulder Shrugs 10 DB Front Squats 100 m Carry (one DB in Farmers Carry, one DB in Front-Rack position, switch arms at 50 m.) 10 DB Devils Presses 100-m Farmers Carry (10 min.) Hip Stability/Mobility Work 10 Barbell Hip Extensions (add some load) 10 Dynamic Frog Stretch (rock back and forth slowly) 10 Barbell Hip Extensions 10 Hip Clocks (one full round…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 15 MIN. (5 min.) Partner MB Hot Potato Warm-up *Mix up the tosses every round between: Chest Pass Wall-Ball Pass (a vertical throw minus the Squat, like a Push Press) Granny Toss Side Tosses (R and L) (10 min.) Dynamic Shoulder Mobility *Grab a light KB, a light plate/weight, and keep your MB. P1) KB Movements (timer) 10 Halos 10 Windmills (5 each side) 10 Single-Arm Presses (5 each side) P2) MB Thoracic Extension…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (Time) In teams of 4, for time: 400 DUBS 300 Hang Power Cleans 1 athlete works, 3 rest. Every time an athlete trips/breaks or rotates a turn on DUBS, 2 athletes must complete a 100 m run, together. The other 2 must wait for them to return in the high plank position. Continue rotating athletes on the jump rope and this process until 400 reps are completed….

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082419

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Clean and Jerk (4 x 3+1, 4 x 1) Lift E2MOM (1st 4 sets = 3 cleans + 1 jerk) (2nd 4 sets = 1 clean + 1 jerk Clean Pull (3 x 3) Lift E3MOM Overhead Squat (4 x 4) Take 15min

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Happy Friday!

Riptide CrossFit – CrossFit Compare to 6/16/2018 Warm-up 10 MIN PVC Pipe Warm Up Weightlifting 5 x 6: Back Squat (5 x 6 Pause B. Squats) 3 sec pause at the bottom. Stay much lighter for all sets, than you would for a regular squat. Focus on improving position and breath control. Accessory 5 sets, for quality: 5 strict pulls ups 5 strict hspu/push ups 5 strict hanging leg raises

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