Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

*Use light set of dumbbells, 25/15/10 lb.

100-m Farmers Carry

10 DB Shoulder Shrugs

10 DB Front Squats

100 m Carry (one DB in Farmers Carry, one DB in Front-Rack position, switch arms at 50 m.)

10 DB Devils Presses

100-m Farmers Carry

(10 min.) Hip Stability/Mobility Work

10 Barbell Hip Extensions (add some load)

10 Dynamic Frog Stretch (rock back and forth slowly)

10 Barbell Hip Extensions

10 Hip Clocks (one full round is 1 rep)

10 Barbell Hip Extensions (add more load)

10 Clamshells

Movement Prep

Briefly review with one light DB:

Front Squat

Squat Clean: Power Clean – Hang Power Clean – Squat Clean

Anchored Sit-ups

Then, perform:

100-m Single-Arm Farmers Carry (50 m each arm)

10 Front Squats

8 Sit-ups

6 Squat Cleans

WOD

Metcon (Time)

For time:

400-m Single-Arm Farmers Carry

40 DB Front Squats (50/35 lb.)

30 DB Anchored Sit-ups

20 DB Squat Cleans

400-m Single-Arm Farmers Carry

*Use 1 DB for Squats and Cleans.

RX+: 70/53 lb KB

Accessory

1. Round the Worlds

2 min. AMRAP Box Round the Worlds

Rest 1 min.

2 rounds

* Scale to Pike Round the Worlds

* Perform one set until failure one direction, then one set in the other and so on.

2. Pressing

10 Press Compressions (Rower)

* Scale DOWN to Plank Compression (Same but in a plank)

Rest

10 Press to Handstand

Rest