Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic. Down the length of the gym for each exercise: Low Bear Crawls (Keep butt low and perform with same arm, same leg in one stride. This is hard for some people.) Regular Bear Crawls High Knees Long Lateral Lunges (low enough to go under a fence) Walking Lunges with pause/stretch at the front of each step Crab Walks Sumo Squats (wide squat) Walking Bird Peckers Zombie Inchworms Movement Prep (10-15 min.)…
Riptide CrossFit – CrossFit Warm-up 15 MIN. (5 min.) Warm Up in Partners P1: Row 250 m P2: Run 200 m Switch (10 min.) Running Prep – Drills and Efforts Lateral Banded March – L + R direction Long Lunges plus Samson Stretch Butt Kickers High Knees Bird Peckers Toe Walking + Heel Walking Then, perform: 1 x 200-m Run effort at moderate to fast pace. (400-m workout pace) Movement Prep (5-10 min.) Row 2 x 250-m efforts *Rest…
Riptide CrossFit – CrossFit Warm-up *Use light set of dumbbells, 25/15/10 lb. 100-m Farmers Carry 10 DB Shoulder Shrugs 10 DB Front Squats 100 m Carry (one DB in Farmers Carry, one DB in Front-Rack position, switch arms at 50 m.) 10 DB Devils Presses 100-m Farmers Carry (10 min.) Hip Stability/Mobility Work 10 Barbell Hip Extensions (add some load) 10 Dynamic Frog Stretch (rock back and forth slowly) 10 Barbell Hip Extensions 10 Hip Clocks (one full round…
Riptide CrossFit – CrossFit Warm-up 15 MIN. (5 min.) Partner MB Hot Potato Warm-up *Mix up the tosses every round between: Chest Pass Wall-Ball Pass (a vertical throw minus the Squat, like a Push Press) Granny Toss Side Tosses (R and L) (10 min.) Dynamic Shoulder Mobility *Grab a light KB, a light plate/weight, and keep your MB. P1) KB Movements (timer) 10 Halos 10 Windmills (5 each side) 10 Single-Arm Presses (5 each side) P2) MB Thoracic Extension…
Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (Time) In teams of 4, for time: 400 DUBS 300 Hang Power Cleans 1 athlete works, 3 rest. Every time an athlete trips/breaks or rotates a turn on DUBS, 2 athletes must complete a 100 m run, together. The other 2 must wait for them to return in the high plank position. Continue rotating athletes on the jump rope and this process until 400 reps are completed….
Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Clean and Jerk (4 x 3+1, 4 x 1) Lift E2MOM (1st 4 sets = 3 cleans + 1 jerk) (2nd 4 sets = 1 clean + 1 jerk Clean Pull (3 x 3) Lift E3MOM Overhead Squat (4 x 4) Take 15min
Riptide CrossFit – CrossFit Compare to 6/16/2018 Warm-up 10 MIN PVC Pipe Warm Up Weightlifting 5 x 6: Back Squat (5 x 6 Pause B. Squats) 3 sec pause at the bottom. Stay much lighter for all sets, than you would for a regular squat. Focus on improving position and breath control. Accessory 5 sets, for quality: 5 strict pulls ups 5 strict hspu/push ups 5 strict hanging leg raises
Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Metcon (Time) In partners, 1 works, 1 rests: 30 Bench Press 30 Cal Row 200 m Run together 24 BP 24 Cal Row 200 m Run together 18 BP 18 Cal Row 200 m Run together 12 BP 12 Cal Row 200 m Run Add weight to BP every round. Accessory Mobilize and foam roll.
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (No Measure) EMOM for 25 MIN MIN 1: 10/8 Cal Bike MIN 2: 12 HSPU MIN 3: 10 Sandbag Lunges(5/5) MIN 4: 8 Burpees MIN 5: RestScale reps/load appropriately in order to complete the task in approx 30 – 45 secs. Scale HSPU to to pike push ups or regular push ups. Accessory 4 Rounds…for quality: 100 M Double KB/DB OH Walk. 12 GHD Sit Ups 25 FT Handstand…
Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Movement Prep 10-12 MIN. Coach will lead class through skill work for T2B. Inter: Work on progressions for BMUPS. Advanced: 8 MIN EMOM Even: 4 Weighted, strict T2B Odd: 1 strict bar muscle up WOD Metcon (Time) 5 Rounds, for time: 200 m Run 7 T2B 7 Deadlifts RX: 115/85 RX+: 135/95 Accessory Choose a skill or movement you want to improve on, and ask your coach for some drills to…
