Happy Tuesday!

Riptide CrossFit – CrossFit


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.


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


4/3 – 45 lb plates on sled

115/85 lb P.P.


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.


Mobilize and Foam Roll