Riptide CrossFit – CrossFit
Warm-up
(10 min.) Duck Duck Goose Warm Up Game
Movement Prep
10 MIN.
3 x 3 Pause B. Squats (3 sec pause)
Add load each set.
3 x 2 Back Squats – No pause, adding load each set.
Begin 5 x 3.
STRENGTH WOD
15-20 MIN
5 x 3: Back Squat
Build to a heavy 3, then remain at heavy weight, same weight for all 5 sets.
If after 2-3 sets athletes feel good, increase load. DO NOT MAX OUT.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 MIN AMRAP
12 DB Snatches
30 DUBS
RX: 50/35 lbs
Scale DUBS to 30 sec of attempts, each round.
Accessory
Mobilize, foam roll…OR…
5 x 5 Shoulder Press