Riptide CrossFit – CrossFit Warm-up 250 m Row/200-m Run 100-m Farmers Carry (light pair of DB) 7 DB Cuban Presses 7 DB Deadlifts 7 DB (1) Good Morning to Squat 7 DB Arnold Presses 100-m SA Front-Rack Carry 200 m Run/250 m Row Movement Prep (15 min) Briefly review DL…then: 5 x 3 Deadlifts *Increase load each set. *Bring the load back down to workout weight. Then coach will lead class through a brief review KB Snatch. WOD Metcon…
Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Push Press (4 x 3) Lift E2MOM Jerk Complex (10 x 2) Lift E2MOM 1 Push Jerk + 1 Split Jerk Overhead Squat (4 x 5) Take 15min
Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 100 m Run P2: 10 H.R. Push Ups P3: 10 PVC Pass Through’s Round 2: P1: 100 m Run P2: 8 Pike Push Ups P3: 10 PVC OHS Round 3: P1: 100 m Run P2: 20 sec HS Hold/Pike Push ups P3: 8 Barbell OHS Then, finalize loading choice for OHS, and test front and back squat as well. Athletes performing HSPU, practice 4-6 reps. WOD Metcon…
Riptide CrossFit – CrossFit Warm-up (5-10 min.) Play High Five/Push-Pull Game in Partners (10 min.) Project Climb. Everyone 5 x 1 Weighted Seated Rope Pull-overs Rest 1-2 min. between sets * Scale the load so that the pull feels moderate to heavy. Movement Prep (5 min.) Review the Bench Press. (15-20 min.) Then, perform: 10 Hip Extensions 5 Bench Presses 4 Strict Pull-ups 3 rounds *Add load on the Bench Press each round until you get to workout weight….
Riptide CrossFit – CrossFit Warm-up Jog 400 m as a group. Then: Grapevine Drill Up and Over the Fence Butt Kickers High Fast Knees Then coach will lead lass through agility ladder drills. Movement Prep Coach will lead class through a review for Push Press and SDHP with an empty barbell. Then, perform: 5 Push Presses + 5 Box Jumps + 5 SDHP 100-m Run Sandbag/Object Carry 2 rounds *By the second round, you should be at working weight….
Riptide CrossFit – CrossFit Warm-up Play Down/Up Game. Movement Prep (15+ min.) Review the Squat Clean with an empty barbell as: Deadlift – Dip Drive High Pull- Muscle Clean – Front Squat – Full Movement. Then, work up to starting weight with: 2 x 5 Squat Cleans 2 x 3 Squat Cleans 2 x 1 Squat Clean Weightlifting 5 x 1: Clean (5 sets of 1 rep.) 3 x 3: 3 Position Clean (Take 3-5 sets to build to…
Riptide CrossFit – CrossFit Warm-up (10 min.) Junkyard Dog Partner Warm-up *Perform 10 reps each of each movement. Movement Prep (15-20 min.) Review and practice the Deadlift Then, perform: 5 x 5 reps *Increase the load each set. Ideally, work past workout weight to something relatively heavy for today. Bring the Deadlift load down to workout weight, then… Perform: 3 Deadlifts 3 Burpees Over Barbell 2 rounds each (P1 goes, then P2 goes.) WOD Metcon (AMRAP – Rounds and…
Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: High: Snatch Pull (4 x 3) E2MOM 8min – Pull to Knee – Pull to Hip – Pull High Snatch (10 x 2) E2MOM 20min 5 Sets – No foot movement 5 Sets – Normal displacement Front Squat (4 x 5) Take 15min
Riptide CrossFit – CrossFit Warm-up 15 MIN WARM UP Round 1: P1: 20 Singles P2: 5 Barbell Snatch grip D.L. P3: 5 PVC OHS P4: 5 Kip Swings Round 2: P1: 20 DUBS/singles P2: 5 BB Muscle Snatches from below the knees P3: 5 PVC Jumping OHS P4: 5 Kip Swings to L-position Round 3: P1: 20 DUBS/singles P2: 5 BB Power Snatches w/some load. P3: 5 Burpees P4: 5 T2B/K2E/Knees to chest Finalize loading for metcon. WOD Metcon…
Riptide CrossFit – CrossFit Warm-up (10 min.) Gymnastics Warm-up 10 Sit-ups to Pike 10 Sit-ups to Pancake 10 Hollow Rocks 10 Rolling Pistols, 5 each side 1 min. L-Sit Hold 1 min. V-Outs (10-15 min.) Midline Work 20 sec. Superman Hold 15 sec. Good Mornings 4 rounds Straight into 20 sec. Hollow Rock 10 sec. Dead Bugs 4 rounds Then: 20 sec. Plank on rings 10 sec. Hold in bottom of Push-up position on rings 4 rounds *Scale to…
