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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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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 MIN – As a group, down the gym: Long Lunge Sequence Over-Under the fence Toy Soldiers Lateral Sumo Squats Bird Peckers Inch worms to push ups Movement Prep In partners – 8-10 MIN Coach will help improve rowing technique, while other partner continues to work on handstand skill work. 4 Rounds, for quality: P1) 10 Cal Row P2) Handstand/headstand progressions. 1) Kick ups or Kick up to HS Hold 2) 5 reps to…

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