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Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Push Press (4 x 3) Lift E2MOM Jerk Complex (10 x 2) Lift E2MOM 1 Push Jerk + 1 Split Jerk Overhead Squat (4 x 5) Take 15min

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 100 m Run P2: 10 H.R. Push Ups P3: 10 PVC Pass Through’s Round 2: P1: 100 m Run P2: 8 Pike Push Ups P3: 10 PVC OHS Round 3: P1: 100 m Run P2: 20 sec HS Hold/Pike Push ups P3: 8 Barbell OHS Then, finalize loading choice for OHS, and test front and back squat as well. Athletes performing HSPU, practice 4-6 reps. WOD Metcon…

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up (5-10 min.) Play High Five/Push-Pull Game in Partners (10 min.) Project Climb. Everyone 5 x 1 Weighted Seated Rope Pull-overs Rest 1-2 min. between sets * Scale the load so that the pull feels moderate to heavy. Movement Prep (5 min.) Review the Bench Press. (15-20 min.) Then, perform: 10 Hip Extensions 5 Bench Presses 4 Strict Pull-ups 3 rounds *Add load on the Bench Press each round until you get to workout weight….

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up Jog 400 m as a group. Then: Grapevine Drill Up and Over the Fence Butt Kickers High Fast Knees Then coach will lead lass through agility ladder drills. Movement Prep Coach will lead class through a review for Push Press and SDHP with an empty barbell. Then, perform: 5 Push Presses + 5 Box Jumps + 5 SDHP 100-m Run Sandbag/Object Carry 2 rounds *By the second round, you should be at working weight….

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Happy Wednesday!

Riptide CrossFit – CrossFit Warm-up Play Down/Up Game. Movement Prep (15+ min.) Review the Squat Clean with an empty barbell as: Deadlift – Dip Drive High Pull- Muscle Clean – Front Squat – Full Movement. Then, work up to starting weight with: 2 x 5 Squat Cleans 2 x 3 Squat Cleans 2 x 1 Squat Clean Weightlifting 5 x 1: Clean (5 sets of 1 rep.) 3 x 3: 3 Position Clean (Take 3-5 sets to build to…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up (10 min.) Junkyard Dog Partner Warm-up *Perform 10 reps each of each movement. Movement Prep (15-20 min.) Review and practice the Deadlift Then, perform: 5 x 5 reps *Increase the load each set. Ideally, work past workout weight to something relatively heavy for today. Bring the Deadlift load down to workout weight, then… Perform: 3 Deadlifts 3 Burpees Over Barbell 2 rounds each (P1 goes, then P2 goes.) WOD Metcon (AMRAP – Rounds and…

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