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071319

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Overhead Squat (5-4-3-2-1) Front Squat (5-4-3-2-1) Back Squat (5-4-3-2-1)

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Movement Prep Perform the weightlifting session, then review the hang cluster technique. 1 x 2: Clean and Jerk (Take 20 min to build to a moderate/heavy load) Squat clean and split jerk. WOD Metcon (Time) 15 – 12 – 9 – 6 Hang Clusters Pull Ups RX: 95/65 RX+: 115/85 C2B(9 MIN CAP) Accessory 12 – 12 – 12 – 12 GHD Sit Ups 100 M Farmer’s Carry Use…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (Time) 2 Rounds, for quality: 400 m Run/500 m Row 30 Single Leg KB Romanian DL(15/15) Rest 1 MIN 550 m Run/750 m Row 20 KB Good Mornings (hold KG goblet style) Rest 1 MIN 800 m Run/1K Row 20 Weighted Sit Ups Rest 2 MIN Accessory Mobilize and foam roll. Or practice a movement you suck at or don’t like doing…if you’re serious about getting your…

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Movement Prep Build to starting weight for bench press and bent over rows. Review appropriate scaling options for strict pull ups. WOD Metcon (No Measure) E2MOM for 10 sets (5 sets of each couplet) 5 Bench Press + 4-6 Strict Pull Ups RX+: C2B PU Alt. sets with: 5 Bent Over Rows + 10/8 Cal BikeBarbell Bent Over Rows (pendlay style). Bench Press (5 x 5) Bent Over Row (5 x…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic. Movement Prep Take 12-15 min to practice and build to a moderate, 3 rep touch’n go power snatch + 4 OH Lunges. Focus on smooth barbell cycling for PS, and on improving OH position for lunges. Then deload to determine loading for metcon. Metcon Metcon (Time) In partners: 150 DUBS 60 Power Snatches 50 Burpees 40 OH Lunges Buy Out: 550 m Run RX: 95/65 RX+: 115/85(16 MIN CAP) 1 partner…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic. Coach will review Back Squat technique and approach. Back Squat (5 x 3) Take 30 min to work through the 5 sets. Athletes should start 1st set a heavy weight. They may remain there, or add weight, if desired. Metcon Metcon (Time) 5 Rounds, for time: 8 T2B 12 Devil’s Press RX: 35/25 lb DB RX+: 50/35 lb DB 6 Bar Muscle Ups(10 MIN CAP) Accessory EMOM for 15 MIN MIN…

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070619

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Work The “OHS” & “Snatch Balance” Review points of performance … Snatch Balance 15min to work to a heavy 1-rep Snatch 20min to work to a heavy 2-reps

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 3, relay style: 21 MIN AMRAP 100 m Run 25 FT Single Arm DB/KB OH Walking Lunges 8 HSPU 25 FT Single Arm DB KB OH Walking Lunges Simultaneously, max sit ups in 15 MIN. RX: 35/25 DB RX+: 50/35 DB or KB 6 Strict HSPU GHD Sit Ups1 partner must complete the full round, 1 rests, and 1…

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Movement Prep Take 10-12 min to build to moderate/heavy-ish, 2 rep hang power clean + 3 f. squats. Then deload to determine loading for metcon. Then take 8-10 min to review kipping and technique for either T2B or Pull Ups, and appropriate scaling options. WOD Metcon (Time) 5 Rounds, for time: 3 Hang Power Cleans 7 T2B 5 F. Squats 9 Pull Ups At the top of every 2…

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Movement Prep EMOM for 10 MIN Even: 20 sec Position of Support Hold on rings (scale to boxes, assist with toe nail spot if needed). Odd: 20 Sec bottom of Squat hold RX+: 30 sec each position. On rings, rotate hands so palms face slightly out, arms should not make contact with body or straps. On squat, hold a light KB in goblet position. Work on improving hollow body position on…

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