Riptide CrossFit – CrossFit
(5 min.) Partner MB Hot Potato Warm-up
*Mix up the tosses every round between:
Wall-Ball Pass (a vertical throw minus the Squat, like a Push Press)
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 Windmills (5 each side)
10 Single-Arm Presses (5 each side)
P2) MB Thoracic Extension
Lay on the ground with a MB at your back, anchor your arms down by holding a plate.
7-10 Push Presses
7-10 Push Jerks
2 Presses + 3 Push Presses + 4 Push Jerks
*Increase load each set.
Then, work on getting to starting weight on the Press. Athletes might need to go down in weight from the above complex. That is OK.
3 x 5: Shoulder Press (3 sets of 5)
3 x 3: Push Press (3 sets of 3)
3 x 1: Push Jerk (3 sets of 1)
Mobilize, foam roll, or practice a skill…OR…
Perform 30/20 Cals on bike every 90sec — or Sprint 200 m.
4 Rounds (0:00/1:30/3/4:30)
* Adjust Cal numbers as needed.
Perform as many sit ups as possible in 2 MIN.