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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 12 min Warm Up. Gymnastics 10-12 MIN. The Ring Dip. Beginner to Intermediate: Coach will review positions, technique and proper execution for a ring dip. 1) Position of Support 2) Bottom of the Dip 3) Execution w/proper body position. Then review proper scaling options for strengthening and determine proper scaling for “Elizabeth” (NO BANDS). Inter to Experienced: (anyone who can perform 8-10 unbroken, proper Ring Dips, in any metcon). Work on progressions for RMUP….

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051119

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up The “Clean” Review grip, stance and positions – High Hang – “Launch” or Mid Hang – From the floor Hang Clean 3×3 Standing Drop Cleans 3×3 High Hang Cleans (not foot movement) 6×2 High Hang Cleans

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up WOD Metcon (Time) In teams of 3, for time: 100 Deadlifts 100 Hang Power Cleans 100 Thrusters Anytime team rotates or switches an athlete during any BB movements, team must complete 21 T2B, collectively. Partition T2B as desired. RX: 115/85 RX+: 135/95 (30 MIN CAP)1 athlete works, 2 rest. BB may never touch the ground. If it does, team must stop and complete a 100 m RUN, together. Accessory…

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm Up. Movement Prep Coach will review BB cycling technique for the Hang Power Snatch. Take 8-10 min to then build to a moderate/heavy-ish 3 rep, HPS. Then de-load and determine appropriate loading for metcon. WOD Metcon (No Measure) EMOM for 6 rounds: MIN 1: 8 Hang Power Snatches MIN 2: 12 Pull Ups MIN 3: 8 OH Lunges (4/4) MIN 4: Rest RX+: 4-6 reps on BB movements, at…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (No Measure) 4 Rounds, for quality: 12 Weighted Good Mornings 6 DB Arnold’s Press 30 Sec Hollow Hold 8 Heavy Single Arm KB/DB Bent Over Rows(4/4) 15 Hollow Rocks RX+: 12 GHD Hip Extensions instead of G.M. Rest 3 MIN Then… Bench Press (5 x 4) Build to heavy 4, and remain at same weight for all 5 sets. Rest as needed btw sets. Heavier than last…

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Partner Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up Movement Prep Take 10 min to practice either DUBS or HSPU. Coach will help improve technique, and determine appropriate scaling for workout. Metcon Metcon (AMRAP – Rounds and Reps) In Partners, 20 MIN AMRAP 100 M Heavy Carry*(50/50) 30 HSPU 100 DUBS 30 Wall Ball Shots RX: 20/14 lb Med Ball.Heavy Carry= Each team will carry one of the following options, to the 50 m mark, then alternate with…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic STRENGTH WOD Weighted Step-ups (5 x 4) Holding a DB or KB, in each hand, suitcase style, build to a heavy set of 4 step ups. First set should begin at a heavy weight. Build to as heavy as possible, yet maintain good form, and a controlled descent. WOD Metcon (Time) For time: 21 – 18 – 15 – 12 – 9 Box Jumps Devil’s Press RX: 24/20 in. 35/25 lbs….

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm Up. Coach will review technique for BB complex. Movement Prep 8 MIN. Athletes will build up to starting load for WL. Then step outside for sprints. Coach will run 2 build up/ramp up sprints, before athletes perform the 5 sprints. WOD Metcon (5 Rounds for time) 5 x 200 m Sprints. Rest 1 min btw sprints. (10 MIN CAP)Build up in speed/intensity. Last 3 should be MAX EFFORT. Log…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4, relay style: 20 min AMRAP 8 HSPU 7 Sit Ups 6 Squat Snatches RX+: 95/65 RX+: 10 HSPU 8 GHD S.U. 6 SS @ 115/85Each teammate must complete full round, before tagging out. 1 teammate completes the round, 1 teammate rests, the other 2 must complete a 100 M Buddy Carry (50/50), during each round. Continue this rotation…

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Gymnastics 15 MIN – T2B/BMUP Coach will review skill/technique for T2B or BMUP Inter: Practice cycle time, straighter legs and refining technique. Advanced: Practice drills for BMUPS. WOD Metcon (Time) 5 Rounds, for time: 200 m Run 4 Power Cleans 8 T2B RX: 185/125 RX+: 205/145 5 Bar Muscle Ups, instead of 8 T2B. (13 MIN CAP) Accessory Mobilize and Foam Roll

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