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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: 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…

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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

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Happy Friday!

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,…

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Happy Thursday!

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.

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Happy Thursday!

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…

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Happy Wednesday!

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…

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Happy Tuesday!

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

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Movement Prep 8 MIN CAP: 2 Rounds: 4 Kip Swings 6 Jumping Squats 4 Hang Muscle Cleans Then, add # to bar; 2 Rounds: 3 Pull Ups/3 Bar MUPS/3 RMUPS 6 Jumping Lunges 3 Hang Power Cleans (add weight again on 2nd round). Partner Up. Start the workout… 1 partner completes ME gymnastics. Upon completion, 2nd partner does the same. Everyone runs. Partner up for hang power clean. WOD…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (Time) In teams of 4: 120 Cal Row 120 Burpees 120 KB Swings 120 Goblet F. Squats RX: 53/35 lb KB(30 MIN CAP) 1 works, 1 holds 2 KB in Front Rack position(1 KB must be same weight as metcon, the other must be lighter), and 2 athletes rest. Rotate/partition work as desired, but 1 athlete MUST ALWAYS be holding the 2 KB’s, or the reps/work doesn’t…

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Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Clean and Jerk (5 x 2+1) Take 6-8 min to build up to starting weight Take 10-12min to perform sets – may stay at one weight, or ascend Clean Pull (3 x 3) Take 8-10min to perform at heavier than C&J sets Back Squat (3 x 5) Take 15min to build up and perform 3 sets at moderate weights

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