Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up STRENGTH WOD 5/3/1: Back Squat 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Metcon Metcon (AMRAP – Reps) On a 16 MIN clock: In partners, For time: 800 m Run. (5 MIN CAP) Rest 3 MIN, and on MIN 8 partners begin: 8 MIN AMRAP: Max HSPU in 4 MIN. Max Pull Ups in 4 MIN.Each athlete performs max effort 800, at…
Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Gymnastics 10-12 MIN – T2B. Coach will review skill/technique for T2B. Inter: Practice drills for Bar Muscle Ups. Improve technique/efficiency. Advanced: 5 x 8 Heavy, KB/DB Bent Over Rows w/2 sec pause (4/4). WOD Metcon (No Measure) E2MOM for 10 sets (5 of each couplet) 7-9 UB T2B + 12/10 Cal Row Alt. Sets with: 50 M Atlas Stone Carry + 9/7 Cal BikeScale appropriately to build capacity at doing…
Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm UP Review the Snatch and OHS technique. Movement Prep Take 15 min to build up to the following complex: 1 Snatch + 3 OHS. Build to a moderate/heavy-ish, load. MUST Snatch the bar from the ground. Practice doing a full snatch to maximize efficiency. Then deload to determine loading for metcon. WOD Metcon (Time) For time: 50 – 40 – 30 – 20 – 10 DUBS 5 – 10…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up Movement Prep Rope Climbing – 10 MIN. Coach will teach and coach athletes to rope climb. Inter: Work on becoming more efficient or legless. Advanced (RX+): EMOM for 8 MIN: 1 L-Sit (legless) rope climb WOD Metcon (AMRAP – Rounds and Reps) In teams of 3, relay style: 21 MIN AMRAP 9 DB Thrusters 7 Burpee Box Jump Overs 2 Rope Climbs RX: 35/25 lb DB 24/20 in. box…
Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Movement Prep Build up to a heavy DL, for 4. Then coach will review scaling for strict HSPU and strict PU. Maintain stimulus of strength/strict work. WOD Metcon (No Measure) E2MOM for 10 sets (5 of each couplet) 4 Heavy Deadlifts + 4-6 Strict HSPU Alt. Sets with: 5 Strict Pull Ups + 8 Heavy, Single Arm KB Shoulder Press(4/4) Accessory Mobilize and Foam Roll
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (No Measure) 4 Rounds, for quality: 100 Run 10 Heavy DB Bicep Curls (5/5) 20 Sec L-Sit Hold 12 Cal Row 20 Hollow Rocks Rest 3 MIN Then… Bench Press (4 x 4) Heavier than last week. “You can always add more mayo to your tuna, but you can’t take it off once you’ve added too much.” – Unknown. Accessory Mobilize and foam roll.
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up Movement Prep Coach will review technique for H. P. Snatch and H. Squat Snatch. Metcon Metcon (Time) In partners: 4 Rounds, for time: 18 Hang Power Snatches 60 DUBS 18 Hang Squat Snatches 30/24 Cal Bike RX: 95/65 RX+: 115/75 (24 MIN CAP) Accessory Mobilize and foam roll.
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up STRENGTH WOD 3/3/3: Back Squat 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 6 T2B 12 Single Arm DB OH Lunges (6/6) RX: 35/25 RX+: 50/35 4 Bar Muscle Ups Accessory Mobilize and foam roll.
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic. Movement Prep Barbell Cycling – Power Clean. Coach will take class through barbell work to improve barbell cycling. Then take 10-15 min to build to a moderate 3 rep, touch’n go… Power Clean. Then de-load to determine proper loading for metcon. WOD Metcon (Time) For time: 21 Power Cleans 400 M Run 15 Power Cleans 400 M Run 9 Power Cleans 400 M Run 6 Power Cleans RX: 135/95 RX+: 165/115…
Riptide CrossFit – CrossFit Warm-up 10 min Dynamic. Gymnastics Gymnastics Strength: 10 MIN EMOM Even: 5 Strict Pull Ups Odd: 5 Strict HSPU + 10 sec H.S Hold Scaling: Strict PU = 5 moderate barbell bent over rows w/2 sec pause at the chest. Strict HS = 5 strict HSPU + 10 sec hold on a box, using knees, or feet in pike position to make it harder. WOD Metcon (AMRAP – Reps) In partners: 18 MIN AMRAP 20…
