Happy Thursday!

Riptide CrossFit – CrossFit


10 MIN Dynamic.

Down the length of the gym for each exercise:

Low Bear Crawls (Keep butt low and perform with same arm, same leg in one stride. This is hard for some people.)

Regular Bear Crawls

High Knees

Long Lateral Lunges (low enough to go under a fence)

Walking Lunges with pause/stretch at the front of each step

Crab Walks

Sumo Squats (wide squat)

Walking Bird Peckers

Zombie Inchworms

Movement Prep

(10-15 min.) Prep for Lunges and DB Slams

Briefly review the Lunge with a PVC or empty barbell, and review the DB Slam.

Then, have them work up to their workout weight with:

8 reps

6 reps

4 reps

2 reps

*Increase the load each set. Use workout weight for the last two sets.

*Between each set, perform 5 DB Slams.


Metcon (AMRAP – Rounds and Reps)


2 Front-Rack Lunges (135/95 lb.)

3 DB Slam (35/25 lb)

Add 2 Front-Rack Lunges

and 3 DB Slams every round.

RX+: 155/115

50/35 lb DB


Mobilize and foam roll.