Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Movement Prep Take 10-12 min to build to moderate/heavy-ish 3 rep Thruster. DO NOT MAX OUT. Simply go 30-40 lbs heavier than intended weight for Fran. If going 30 lbs heavier makes you think you’ll get tired for Fran then you’re simply thinking of going too heavy for Fran. This is a great way to determine proper loading for this metcon. Then de-load to find appropriate loading for Fran. Perform in…
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (No Measure) EMOM for 25 MIN MIN 1: 30 DUBS MIN 2: 12 Sit Ups MIN 3: 10 DB Hang Power Clean and Jerk(5/5) MIN 4: 8 Burpees over DB* MIN 5: Rest RX: 50/35 lb DBScale reps/load appropriately in order to complete the task in approx 30 -40 secs. *Burpee over DB= burpee then hop over DB with 2 feet take off and landing, clearing the DB together,…
Riptide CrossFit – CrossFit Warm-up Follow Movement prep for warm up. Movement Prep 10 MIN CAP In teams of 3: P1: 100 m Row P2: 10 Samson Lunges(5/5) P3: 8 H.R. Push Ups Each athletes rotates through each station once….then… P1: 100 M Row P2: 8 Cobra to downward dog P3: 20 sec HS Hold Rotate through each station once..then… P1: 100 m Row P2: 8 Reverse Plank Bridges P3: 5 HSPU or 5 negatives. WOD Metcon (No Measure)…
Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4: 25 MIN AMRAP 60 Partner Deadlifts* 80 T2B 60 Partner Deadlifts 80 HSPU RX: 405/285Scale load appropriately do all athletes on team can perform at least 7-10 UB reps on DL. 2 athletes on the bar, must both DL synchronized. The other 2 rest. Partition as desired. During T2B and HSPU, the bar must be lifted and held…
Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: High: Snatch Pull (5 x 2) Lift E2MOM Snatch (12 x 1) Lift EMOM for 7min Lift E2MOM for 8min Front Squat (4 x 4) Take 15min
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up Movement Prep Coach will lead class through 10-12 min of OHS technique development. Perform 5 sets of 3 OHS, building up in weight. DO NOT GO HEAVY. Simply build up to a weight heavier than intended weight for “Nancy”. Then de-load to appropriate load for workout. Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Scale appropriately to complete 2-3 rounds of UB OHS,…
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Metcon (Time) In partners, for quality: 5K Row. Then… 3 Rounds, for quality: 20 Med Ball Sit Up Toss 20 Synchro Push Ups* 50 DUBSFacing each other, perform a synchronized push up, then slap each other’s hands, using opposite hands, at the top of push up. Accessory Mobilize and foam roll.
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Movement Prep Coach will lead class through 10-12 min of OHS technique development. Perform 5 sets of 3 OHS, building up in weight. DO NOT GO HEAVY. Simply build up to a weight heavier than intended weight for “Nancy”. Then de-load to appropriate load for workout. WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#(20 MIN CAP) Scale appropriately to complete each…
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (No Measure) E2MOM for 20 MIN (5 sets of each couplet) 10 Alt. KB/DB Snatches(5/5) + 50 Ft. Single Arm KB/DB OH Walking lunges(25 ft one way, 25 ft return) Alt sets with: 100 m Sandbag Sprint + 3 Rope Climbs RX+: 3 LeglessScale appropriately in order to complete the task in approx 1:15-1:30 ish. Scale the sprint to using a med ball, or go halfway and back. Accessory…
Riptide CrossFit – CrossFit Compare to 6/16/2018 Warm-up 10 MIN PVC Pipe Warm Up Weightlifting 1 RM: Front Squat (Take 40 min to build to a 1 rep max.) Beginners (less than 2-3 months): 5 x 5 F. Squat @ the same weight. Accessory 4 Rounds, for quality: 100 m Farmer’s /Waiter’s Walk 12 GHD Sit Ups 100 M Stone Carry 12 GHD Hip Extensions 200 m Run
