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,…
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…
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…
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…
Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 100 m MB Carry P2: 5 BB DL P3: 10 Samson Lunges Round 2: P1: 100 m Light Stone Carry P2: 5 BB DL (add load) P3: 5 Over Unders Round 3: P1: 50 M Stone Carry (heavier) P2: 5 BB DL (add load again) P3: 5 Over unders. Then continue to add load for BB to determine loading for DL. Metcon (AMRAP – Rounds and Reps)…
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. Clean and Jerk Complex (Take 20 min to build to heavy complex.) 1 H.P.C. + 1 F. Squat + 1 Squat Clean + 1 Push Press + 1 Split Jerk Clean Pull (6 x 3) Build up to heavy 3…then perform all 6 sets at a heavy load. Aim for the last…
Riptide CrossFit – CrossFit Warm-up In partners: 20 Hands to Floor, Squat to Jumping Jacks…game. Then: Mobilize/Stabilize Shoulders and Hips 10 Arm Swings in each direction 10 Arm Circles in each position 1 min. Pole Stretch (hip/shoulder), each side Movement Prep Coach will lead class through a review of Thruster, with empty barbell. Then begin loading, using the following rep scheme. 9-6-3-3-3 Thrusters Increase load and last one should be close or at starting weight. STRENGTH WOD 5 x…
Riptide CrossFit – CrossFit Warm-up (10-15 min.) Dynamic Mobility/Stability to Warm Up Run 100 m 10 reps Paddling Drill 10 reps Lying Plate Shoulder Rotations Run 100 m 10 reps Shoulder Sequence 10 Seated Wall Slides 2 Rounds Movement Prep (10-15 min.) Hanging Work Complexes: Complex 1 1 Single-Leg Strict Toes-to-Bar (or as high as one leg can go), each side 1 Strict Toes-to-Bar 3 Kipping Toes-to-Bars 3 sets *Rest between sets. Scale to: 1 Single-Leg Hanging Knee Raise,…
Riptide CrossFit – CrossFit Warm-up (5-10 min.) KB Warm-up *Perform 8-10 reps of each movement as a group. KB Goblet Squats KB Sit-ups KB Bridge-ups KB Windmills KB Trunk Twists KB Up And Overs KB Pass Throughs Movement Prep (15 min.) PVC Review: Hang Squat Snatch: Hang Power Snatch – OH Squat – Hang Squat Snatch Hang Squat Clean: Hang Power Clean – Front Squat – Hang Squat Clean Split Jerk. Then, with barbell: 3 HSS + 3 HSC…
Riptide CrossFit – CrossFit Warm-up (10 min.) In Partners, Warm Up 2 Rounds: P1) Row 8 cal. P2) Perform one Burpee every time they perform 1 cal. on the rower Switch Round 2: P2 does MB cleans instead of burpees. Then…Shoulder Mobility/Stability 8 Face Pulls 8 Over-the-Shoulder Pulls 1 min. Banded Shoulder Stretch (choose two directions to stretch from) 8 Hanging Torso Twists 2 rounds Movement Prep (15 min.) Work up to a Heavy 1-rep Weighted Pull-up First, perform…
