Month: September 2019

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…

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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…

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Riptide CrossFit – CrossFit Warm-up (5-10 min.) Partner Cone Game to Warm Up *Use Running on the spot, Jumping Jacks, and Plank Hold as the movements. *Do a few reps with each movement. Movement Prep 10 Shoulder Rocks (Use light dumbbells, or even small plates for this.) 5 Kick up to Handstand, perform 5 Shoulder Shrugs, kick down 2 rounds Then, coach will lead each of the following segments: 5 Assisted ring dips w/feet on ground. 5 False Grip…

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Riptide CrossFit – CrossFit Warm-up 200 m Run. Then: 10 reps each movement Shoulder Sequence 10 (total) T-Spine Rotations and Quad Shoulder Rolls Movement Prep 5 MIN 10 Kipping Swings 10 Inchworms 10 Strict Sit-ups 10 Air Squats 4 Pull-ups or Ring Rows or Bent Over Rows 8 Push-ups 12 Sit-ups 16 Air Squats WOD Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*(35 MIN CAP) Scale movements and…

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Riptide CrossFit – CrossFit Warm-up (5-10 min.) Warm-up in Partners Each partner performs 5 reps of each movement of Partner PVC Complex. Then, perform together: 2 Lunges + 2 Air Squats (all the way down the gym) 2 Lateral Lunges (1 each side) + 2 Sumo Squats (all the way down the gym) 2 rounds (including PVC Complex) (5 min.) Quick Mobility 10 Internal/External Plate Rotations 30 secs. Under-the-Body Thoracic Stretch, each side 5 reps Jami Squat Drill, each…

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Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 100 m Run P2: 5 Kip Swings P3: 10 Samson Lunges Round 2: P1: 100 m Run P2: 3 Kips Swings to back lever(big kip) P3: 8 Jumping Lunges Round 3: P1: 100 m Run P2: 3 Pull Ups/C2B P3: 8 DB Lunges in Front Rack. WOD Metcon (AMRAP – Rounds and Reps) In teams of 3, relay style: 24 MIN AMRAP 5 Pull Ups 8 DB…

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Riptide CrossFit – Olympic Weightlifting WARM-UP 7 MIN Dynamic Mobility. OLYMPIC LIFTING 10-15 MIN. Coach will lead class, w/naked barbell, through an extensive review of the hi hang and low hang snatch. Then build up to start EMOM. Hang Snatch Complex (E2MOM for 7 sets) 1 Hi – Hang + Low Hang (below the knees) + 1 SnatchReceive all in full squat. Stay light, focus on technique. Advanced/experienced athletes may build up. Back Squat (6 x 3) Build up…

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Riptide CrossFit – CrossFit Warm-up (5 min.) Get Sweaty! 20 sec. Jumping Jacks 10 sec. Handstand Hold 2 rounds 20 sec. Kick Sits 10 sec. Handstand Hold 2 rounds 20 sec. Burpees 10 sec. Pike Push-ups 2 rounds 20 sec. Sit-ups 10 sec. Pike Push-ups Movement Prep (15-20 min.) Review and Prep Clean and Jerk *Use a PVC or empty barbell. Then, perform this complex: 3 Hang Power Cleans + 3 Jerks (can be Push or Split) 3-4 sets…

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Riptide CrossFit – CrossFit Warm-up 10 MIN – Running Warm-up with Jump Rope. Round 1: 20 Singles → Burpee → Run forward to the end of the gym, Backpedal back. Round 2: 20 Single Slalom Jumps (side to side) → Burpee → Side Shuffle to end of gym and back. Round 3: 20 Single Scissor Jumps → Burpee → Hop Skips to end of gym and back. Round 4: 10 Singles R + 10 Singles L → Burpee →…

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Riptide CrossFit – CrossFit Warm-up Warm Up with Wall-Ball Relay Game (10 MIN) 5 MB Front Squats 5 MB Wall Tosses (stand and toss MB in the air) 5 MB Thrusters 1 MB “Two-fer”: Perform a Wall Ball, squat mid-cycle, and then simply CATCH the ball, and run back. Then, Project Climb – (10 MIN). 1 x Russian Wrap Climb EMOM 4 min. Scaled 1 x 25-50 m Standing Rope Pull EMOM 4 min. Movement Prep (10-15 min.) Review…

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