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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 MIN PVC Pipe Warm Up WOD Movement Prep 10-12 MIN Practice BB cycling for H.P.C and Push Jerks by doing following complex: 3 HPC + 3 Push Jerks. Tip: Build up to a load heavier than intended weight for “D.T”. Then de-load to determine appropriate weight for metcon. See notes for scaling. Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up CORE WOD Metcon (No Measure) Core Complex: 20 sec Hollow Hold + 20 Sec Arch Hold + 10 Seated Leg Raises over obstacle. Rest 1 MIN Repeat for 5 total sets. Metcon (No Measure) 4 Rounds, for quality: 15 Sit Ups 100 m Run 20 DUBS 100 M Run 10/8 Cal Bike Rest 1 MIN Accessory Mobilize and foam roll.

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Movement Prep 10 MIN – Pistol Skill Work. Coach will lead class through progressions/drills to learn/strengthen single legged squats. Then review proper scaling options for metcon. During testing /benchmark workouts, make sure you choose scaling options that allows you to measure your performance accurately and consistently. EX: Perform the pistols to a 12 in box, for the entire workout. Next time you repeat “Mary”, goal would be to lower the box…

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Happy Tuesday!

Riptide CrossFit – CrossFit Compare to 6/16/2018 Warm-up 10 MIN PVC Pipe Warm Up Movement Prep With naked barbell: Coach will lead class through barbell movements to refine technique for C&J. Weightlifting Clean and Jerk (Take 40 min to build to a 1 rep max.) Beginners (less than 2-3 months): Work on the following complex, to improve technique. 4 sets: 2 Power Clean + 2 Front Squat + 2 Push Jerks Then 4 sets of: 2 Squat Clean +…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Movement Prep 10-12 MIN. Coach will run class through running skills and drills in order to improve running technique. Then coach will discuss how to determine pace and strategy. 5k Run (Time) Max Effort 5k Run(30 MIN Cap) Scale distance appropriately, if needed, to finish under 30 min. Compare to 11/26/2018 Accessory *Be EXTRA MINDFUL/CONSERVATIVE w/this week’s accessory, and scale it or skip it as needed. Remember that this extra work…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4, 20 MIN AMRAP 2 Partners complete the Park Run.* Simultaneously, 2 partners complete: 20 Box Jumps 40 Alt. DB Snatches 20 Wall Ball Shots RX: 24/20 in. box 35/25 lb DB 20/14 lb MB Once 2 partners return from run, switch tasks. Continue count of triplet wherever the other 2 left off. Once or if all 4 meet…

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072019

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Snatch (5 x 2) Take 6-8 min to build up to starting weight Take 10-12min to perform sets – may stay at one weight, or ascend Snatch Pull (3 x 3) Take 8-10min to perform at heavier than Snatch sets Front Squat (3 x 3) Take 15min to build up and perform 3 sets at moderate weights

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Movement Prep Review and practice 4-6 reps of all the barbell movements in the metcon. Stay light! WOD Metcon (Time) For time: 400 M Run 27 Hang Power Cleans 400 m Run 21 Push Jerks 400 m Run 18 F. Rack Lunges 400 M Run 15 Clean and Jerk 400 m Run 12 Thrusters RX: 75/55 RX+: 115/85(25 MIN CAP) Accessory Cross Over Symmetry. Ask a coach, follow the…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In partners: 20 MIN AMRAP: 30 KB Swings 30 Cal Row/20 Cal Bike 30 Burpees over the rower Alt btw bike and erg each round. RX: 53/35 lb KB Then… for quality: 4 x 10 DB Bench Press Superset with: 12 Banded Pull Aparts Accessory Mobilize and foam roll. Or practice a movement you suck at or don’t like doing…if you’re serious…

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Movement Prep 10-12 MIN. Rope Climb Skill Work. Beginners: Coach will lead through rope climb skill practice. Inter: Improve technique, speed of descent, work on legless. Advanced (already very good at RC): 10 MIN EMOM: Even: 100 Ft Plate Carry (using a pinch grip, carrying a plate as heavy as possible, UB). Odd: 4-6 Strict C2B Pull Ups. Then take 5-7 min to find starting weight for snatches. Should NOT be…

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