Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 100 m MB Carry P2: 5 BB DL P3: 10 Samson Lunges Round 2: P1: 100 m Light Stone Carry P2: 5 BB DL (add load) P3: 5 Over Unders Round 3: P1: 50 M Stone Carry (heavier) P2: 5 BB DL (add load again) P3: 5 Over unders. Then continue to add load for BB to determine loading for DL. Metcon (AMRAP – Rounds and Reps)…
Riptide CrossFit – Olympic Weightlifting WARM-UP 7 MIN Dynamic Mobility. OLYMPIC LIFTING 10 MIN. Coach will lead class, w/naked barbell, through a review of the full complex. Clean and Jerk Complex (Take 20 min to build to heavy complex.) 1 H.P.C. + 1 F. Squat + 1 Squat Clean + 1 Push Press + 1 Split Jerk Clean Pull (6 x 3) Build up to heavy 3…then perform all 6 sets at a heavy load. Aim for the last…
Riptide CrossFit – CrossFit Warm-up In partners: 20 Hands to Floor, Squat to Jumping Jacks…game. Then: Mobilize/Stabilize Shoulders and Hips 10 Arm Swings in each direction 10 Arm Circles in each position 1 min. Pole Stretch (hip/shoulder), each side Movement Prep Coach will lead class through a review of Thruster, with empty barbell. Then begin loading, using the following rep scheme. 9-6-3-3-3 Thrusters Increase load and last one should be close or at starting weight. STRENGTH WOD 5 x…
Riptide CrossFit – CrossFit Warm-up (10-15 min.) Dynamic Mobility/Stability to Warm Up Run 100 m 10 reps Paddling Drill 10 reps Lying Plate Shoulder Rotations Run 100 m 10 reps Shoulder Sequence 10 Seated Wall Slides 2 Rounds Movement Prep (10-15 min.) Hanging Work Complexes: Complex 1 1 Single-Leg Strict Toes-to-Bar (or as high as one leg can go), each side 1 Strict Toes-to-Bar 3 Kipping Toes-to-Bars 3 sets *Rest between sets. Scale to: 1 Single-Leg Hanging Knee Raise,…
Riptide CrossFit – CrossFit Warm-up (5-10 min.) KB Warm-up *Perform 8-10 reps of each movement as a group. KB Goblet Squats KB Sit-ups KB Bridge-ups KB Windmills KB Trunk Twists KB Up And Overs KB Pass Throughs Movement Prep (15 min.) PVC Review: Hang Squat Snatch: Hang Power Snatch – OH Squat – Hang Squat Snatch Hang Squat Clean: Hang Power Clean – Front Squat – Hang Squat Clean Split Jerk. Then, with barbell: 3 HSS + 3 HSC…
Riptide CrossFit – CrossFit Warm-up (10 min.) In Partners, Warm Up 2 Rounds: P1) Row 8 cal. P2) Perform one Burpee every time they perform 1 cal. on the rower Switch Round 2: P2 does MB cleans instead of burpees. Then…Shoulder Mobility/Stability 8 Face Pulls 8 Over-the-Shoulder Pulls 1 min. Banded Shoulder Stretch (choose two directions to stretch from) 8 Hanging Torso Twists 2 rounds Movement Prep (15 min.) Work up to a Heavy 1-rep Weighted Pull-up First, perform…
Riptide CrossFit – CrossFit Warm-up (12-15 min.) 1. Step-up and down off boxes Back to start – Bear Crawl 2. Lateral Step-up and down off boxes Back – Lunges with Samson Stretch 3. Jump up and step down off boxes Back – Crab Walk 4. Jump across to each box. Back – Inchworms Plus 1 Push-up Then… 2 Rounds: Shoulder and Inverted Prep 5 x Kick up to Handstand + 3-sec. pause while inverted per rep. Scale to Plate…
Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 100 m Run P2: 5 BB DL P3: 10 Samson Lunges Round 2: P1: 100 m Run P2: 5 BB S2OH P3: 20 sec Position of Support Hold Round 3: P1: 100 m Run P2: 5 BB S2OH adding some load P3: 5 Ring Dips/Box Dips Then continue to add load for BB S2OH to determine loading. Use the following rep scheme: 3 Sets of 4 S2OH…
Riptide CrossFit – CrossFit Warm-up (10-15 min.) Dynamic Hip Warm-up Run 400 m, then: 2 Rounds: 10 Lying Glute Raises w/ 2-sec. pause at hip extension (Perform single-legged, 5/5) 10 Cossack Squats w/ 2-sec. pause at bottom 10 Standing Vertical Jumps (go for max vertical) 10 Samson Lunges 10 Hip Capsule Grinds and Dog Pee Movement Prep 10 KB Deadlifts 10 Single-Arm Russian Swings, each side 10 Russian Swings 10 Full Swings Then, alternate between: 25 DUBS or attempts…
Riptide CrossFit – CrossFit Warm-up (5 min.) Get Sweaty! 12-9-6 Goblet Squats (light KB) Russian KB Swings Movement Prep (10-15 min.) Review Step-ups 10 reps each leg with empty bar. Prep for Working Sets 3 x 4 reps *Add load each set. 2 x 2 reps *Add load each set. Last set should be close to their working weight. STRENGTH WOD 4 x 4: Weighted Step-ups (4 sets of 4 step ups(2/2) Barbell, back rack step ups. Perform 2…
