Riptide CrossFit – CrossFit
(10 min.) In Partners, Warm Up
P1) Row 8 cal.
P2) Perform one Burpee every time they perform 1 cal. on the rower
P2 does MB cleans instead of burpees.
8 Face Pulls
8 Over-the-Shoulder Pulls
1 min. Banded Shoulder Stretch (choose two directions to stretch from)
8 Hanging Torso Twists
(15 min.) Work up to a Heavy 1-rep Weighted Pull-up
First, perform Pull-up Complex:
3 Shoulder Round-the-Worlds + 3 Jump to Negative Lowers + 2 Strict Pull-ups
*Scale to 5 Hanging Shoulder Shrugs + 5 Jump to Negative Lowers
*Rest between as needed.
Then, work up to a 1-rep heavy weight as:
Then do singles, adding load until failure.
1 x 1: Weighted Pull-ups (STRICT)
5 x 3 Banded Strict Pull Ups (use band that makes the 3 reps very difficult)…
5 x 4 Heavy Bent Over Rows
In partners, for time:
Weighted Pull-ups (25/15 lb.)
RX+: 40/25 lb DB.
(16 MIN CAP)
Coach will discuss proper modifications/scaling for today’s strict pull ups.
Mobilize, foam roll or:
2 MILE RUN (6 laps around the block)
1 lap @ at a slow recovery jog.
1 lap @ fast pace, about 80-90% effort.
Continue alternating pace every lap.
Start with fast pace.