Riptide CrossFit – CrossFit
Warm-up
(10 min.) In partners:
*Do the 1-min. movement one at a time, then the 30-sec. movement together.
1 min. Hanging Thoracic Stretch, each
30 sec. Chin-Over-Bar Hold, each
1 min. Partner Wall Slides, each
30 sec. Around-the-Worlds—shoulders (Scale to Scap Circles or Plate Shrugs.)
1 min. Over-the-Shoulder Stretch, each
30 sec. Jumping Muscle-ups
Movement Prep
(10-15 min.) Prep for Muscle-up/Dips
5 Box Muscle-up Transitions (Make easier by putting more of your feet on the ground.)
5 Banded Muscle-up Transitions
5 Feet-on-Box Muscle-ups (Scale up to Jackie Chan Muscle-up Transitions.)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
6 DB Hang Power Clean and Jerk – L (50/35 lb.)
3 Ring Muscle-ups
6 DB Hang Power C&J – R
3 x 1 Ring Muscle-up + 2 Ring Dips
RX+: 55/40 lbs.
4 RMUP
4 x 1 +2 on the complex
Accessory
Mobilize, foam roll…OR…
EMOM 10
Even: 5 Burpee Box Jump Overs
Odd: 100 m Sprint