Happy Hump Day!

Riptide CrossFit – CrossFit

Compare to June 11th, 2018.


15 MIN Dynamic Warm Up

Movement Prep

Take 12-15 min to build to a moderate/heavy-ish 3 rep DL.

Tip: Go heavier than intended loading for metcon. Then we’ll de-load for Diane.

EX: Thinking of going RX at 225? Or whatever # you have in your head?

Great! Then you should be able to EASILY build up to 1 set of approx 40-60 lbs heavier for 3, without you being concerned it’ll “tire you out” or “take away” from 225 lbs.

If you feel this way, then you should def NOT do 225 lbs, or whatever weight you’re thinking, and actually go lighter.

This is a great indicator of how to scale appropriately, vs letting your “ego” make the decision for you … ; )

Then coach will review proper scaling options for HSPU.


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
(10 MIN CAP)

Scale appropriately to complete sub 8 MIN.

Compare to 6/11/2018


4 Rounds, for quality:

200 m Run

12 Single Leg Glute Bridges (6/6)

10 Straight Legged Sit Ups

Rest 1 min btw rounds.