Riptide CrossFit – CrossFit
(5-10 min.) Warm-up in Partners
Each partner performs 5 reps of each movement of Partner PVC Complex.
Then, perform together:
2 Lunges + 2 Air Squats (all the way down the gym)
2 Lateral Lunges (1 each side) + 2 Sumo Squats (all the way down the gym)
2 rounds (including PVC Complex)
(5 min.) Quick Mobility
10 Internal/External Plate Rotations
30 secs. Under-the-Body Thoracic Stretch, each side
5 reps Jami Squat Drill, each position.
With a naked BB, review the Power Snatch technique.
Then, still with the empty barbell, perform 2 rounds of:
3 Power Snatches + 3 Back Squats
Then, work up to workout weight as:
3 Power Snatches + 6 Back Squats
3-5 sets to determine proper loading.
Metcon (10 Rounds for weight)
E2MOM for 10 Rounds:
3 Power Snatches (155/105 lb.)
6 Back Squats
Mobilize and foam roll.
5 Strict Pullups
5 Strict HSPU