Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

In a running circle, coach will lead class through following warm up:

1. Running backward

2. Sideways Steps (to the L and R)

3. High Knees

4. Low Side Shuffling (to the L and R)

5. Arm Swings while Running forward

*Every 30 sec. stop and perform the following movements (one at a time, then get back to moving in the circle again):

1. 10 Downward Dog Leg Raises (come back to Downward Dog position each time, 5 each side)

2. 1 Inchworm + 5 Push-ups, 1 Inchworm + 4 Push-ups, etc., until they reach 1 Push-up

3. 5 Downward Dog into Cobra Stretch (stay low)

4. 10 Hip/Leg Raises in Supine Plank (5 each side)

5. 10 Alternating Groiners (Sit in each position for 5 sec. Move the ankles/hips/knees around each time.)

Movement Prep

With a PVC review the OH Squat as:

OH Squats

Reverse Grip (hands facing back) OH Squats

Sots Press

Then, with a barbell, work up to starting weight as:

7 reps

2 x 5 reps

2 x 3 reps

WOD

Overhead Squat (5-5-3-3-1-1)

Log all sets in the notes.

Accessory

Accumulate 4 min. of a BB OH Hold (135/95 lb.)

*Every time you break, perform 6 Hang Power Cleans.

*Scale load as needed.

Or:

3 Rounds, as fast as possible:

Run 200 m

10 Burpees

Rest 30 secs.

Bike 45 secs hard.

10 Burpees

Rest 2 MIN