Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Coach will review rope climbing technique.

Review appropriate scaling/modifications for rope climbs.

Review technique for Push Press w/naked barbell. Then find appropriate loading for the workout.

WOD

Metcon (No Measure)

EMOM for 20 MIN

MIN 1: 100 Ft. Sled Push

MIN 2: 10/8 Cal Bike

MIN 3: 2 Rope Climbs

MIN 4: 8 Push Press

RX:

4/3 – 45 lb plates on sled

115/85 lb P.P.

RX+:

5/3 – 45 lb plates on sled

2 Legless Rope Climbs

6 – 135/95 lb. P.P.
Each station should take approx. 30-40 secs of work.

SCALE reps and load appropriately so that you always get at least 20-30 secs of rest btw movements, or MORE rest, if needed.

Be strict on the mechanics of PUSH PRESS, and DO NOT JERK. Scale the load appropriately.

Accessory

Mobilize and Foam Roll