Riptide CrossFit – CrossFit Warm-up As a class, 50 Synchronized Jumping Jacks, counting out loud. Then: 2 Rounds: 1 MIN Pigeon Stretch, each side 10 Samson Lunges (5/5) 1 MIN Couch Stretch, each side 10 Cobra to Downward Dogs 1 MIN bottom of Squat Hold Metcon Metcon (No Measure) For quality: 800 m Run 40 Cal Row Rest 1 MIN 550 m Run 25 Cal Bike Rest 1 MIN 30 BF Sit Ups 2 MIN Low Plank Hold 30…
Riptide CrossFit – CrossFit Warm-up (10-15 min.) Warm-up 4 reps DB Burgener Warm-up (use light load: 20/15/10 lb.) 40 Single-unders 6 reps DB Burgener Warm-up 200-m Run 8 reps DB Burgener Warm-up 1-2 min. Hip Banded Activation, each side Movement Prep 2 Options: Skill Work on DUBS. Coach will work with athletes using different drills and techniques to learn/improve DUBS. Option 2(athletes proficient w/DUBS meaning more than 50 DUBS UB): Build to a heavy DB Complex of the following,…
Riptide CrossFit – CrossFit Warm-up (5 min.) 200 m Run Then 2 rounds: 10 Toy Soldiers 10 Glute Bridges 10 Sonics Movement Prep (10 MIN) 8 reps Add weight x 6 reps Add weight x 4 reps Add weight x 2 reps Add weight x 2 reps STRENGTH WOD 20 MIN 5 x 2: Deadlift Metcon Metcon (Time) In partners, for time: 42 – 30 – 18 Thrusters HSPU RX: 95/65 RX+: 115/85(12 MIN CAP) Scale HSPU using the…
Riptide CrossFit – CrossFit Warm-up (10 min.) In partners: *Do the 1-min. movement one at a time, then the 30-sec. movement together. 1 min. Hanging Thoracic Stretch, each 30 sec. Chin-Over-Bar Hold, each 1 min. Partner Wall Slides, each 30 sec. Around-the-Worlds—shoulders (Scale to Scap Circles or Plate Shrugs.) 1 min. Over-the-Shoulder Stretch, each 30 sec. Jumping Muscle-ups Movement Prep (10-15 min.) Prep for Muscle-up/Dips 5 Box Muscle-up Transitions (Make easier by putting more of your feet on the…
Riptide CrossFit – Olympic Weightlifting WARM-UP 7 MIN Dynamic Mobility. OLYMPIC LIFTING 15 MIN. Coach will lead class, w/naked barbell, through a review of the snatch. Scale the heavy snatch single to any snatch accessory work, depending on coaches recommendation and athlete needs. Snatch (Take 30 min to build to a heavy 1 rep.) Max out if feeling good.
Riptide CrossFit – CrossFit Warm-up 10 MIN WARM UP Round 1: P1: 100 m Run P2: 6 BB F. Squats P3: 10 Cobra to Downward dog Round 2: P1: 200 m Run P2: 6 BB F. Squats (add load) P3: 6 Step Ups Round 3: P1: 200 m Run P2: 6 F. S. (add load) P3: 6 Box Jumps Then continue to add load /find appropriate load for F. Squats. Metcon (AMRAP – Rounds and Reps) In teams of…
Riptide CrossFit – CrossFit Warm-up Dynamic Movements – coaches choice. Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes Crossfit Games Open 20.1 Masters Scaled (55+) (Time) 10 rounds for time of: 8…
Riptide CrossFit – CrossFit Warm-up 550 m RUN/ or 20 Cal Bike slow. Dynamic Movements – coaches choice. Metcon Metcon (No Measure) EMOM for 20 MIN MIN 1: 8 Ring Rows MIN 2: 12 Sit Ups MIN 3: 8 Ring Dips/Box Dips MIN 4: 12 Cal Row MIN 5: Rest Accessory Practice skill movements, of your choice.
Riptide CrossFit – CrossFit Warm-up In partners, simultaneously: 2 rounds: P1) Shoulder Mobility/Stability w/band: 6 Face Pulls 6 Over-the-Shoulder Pulls 30 sec Banded Shoulder Stretch (each arm) 6 Hanging Torso Twists P2) 8 Hi to Low Planks 8 Alt. Leg V- Ups 8 Samson Lunges (4/4) Movement Prep Coach will review the burpee pull up, and the OH Walking Lunges, using the following sequence: 2 Rounds: P1) 4 Burpee Pull Ups or attempts at pull up. P2) 25 Ft….
Riptide CrossFit – CrossFit Warm-up (10 min.) Duck Duck Goose Warm Up Game Movement Prep 10 MIN. 3 x 3 Pause B. Squats (3 sec pause) Add load each set. 3 x 2 Back Squats – No pause, adding load each set. Begin 5 x 3. STRENGTH WOD 15-20 MIN 5 x 3: Back Squat Build to a heavy 3, then remain at heavy weight, same weight for all 5 sets. If after 2-3 sets athletes feel good, increase…
