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Happy Monday!

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…

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090719

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.

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Happy Saturday!

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…

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Happy Friday!

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…

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Happy Thursday!

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.

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Happy Wednesday!

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….

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Happy Monday!

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…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN WARM UP Round 1: P1: 100 m Run P2: 6 BB F. Rack Lunges P3: 10 Cobra to Downward dog Round 2: P1: 200 m Run P2: 6 BB F. R. L. (add load) P3: 8 H.R. Push Ups Round 3: P1: 200 m Run P2: 6 F.R.L. (add load) P3: 8 HSPU or HSPU negatives Then coach will help finalize finding proper scaling for HSPU. Metcon (Time) In teams of 3,…

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090719

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. Snatch Pull (6 sets of 3 reps) 1 S high pull.. from mid hang + 1 S.H.P. above the knees + 1 from the ground. Hold each starting position for 3 seconds. Finish the extension with high pull…aka “elbows high and outside”. Paused Front Squat (5 x 3 ) Build up to…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 400 m Run. Then: 1 min. High Plank Hold Rest 1 min. Alternating Pigeon Stretch (Hold 30 sec. each side.) Rest 1 min. Split Stance T-Spine Shoulder Rotations (30 sec. each side) Rest 30 Sec Scap Retractions, hanging from pull up bar Rest 2 rounds CORE WOD TABATA Med Ball Russian Twists (2x) Hi to Low Planks (2x) Hollow Rocks (2x) Arch Rocks (2x) Repeat for a 2nd round. Metcon Metcon (No Measure) EMOM…

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