Riptide CrossFit – CrossFit
(10-15 min.) Warm-up
4 reps DB Burgener Warm-up (use light load: 20/15/10 lb.)
6 reps DB Burgener Warm-up
8 reps DB Burgener Warm-up
1-2 min. Hip Banded Activation, each side
Skill Work on DUBS.
Coach will work with athletes using different drills and techniques to learn/improve DUBS.
Option 2(athletes proficient w/DUBS meaning more than 50 DUBS UB):
Build to a heavy DB Complex of the following, using 2 DB:
4 Deadlifts + 3 Power Cleans + 2 Push Jerks
*Add load each set.
*Goal: as heavy as possible. No putting dumbbells down between movements.
5 Rounds, for time:
10 DB Front-Rack Step-ups
200-m Single DB Farmer’s Carry
RX: 50/35 lbs DB
20 in box
(20 MIN CAP)
(5-10 min.) Cool Down
10 x Banded Scratch + 5-sec. hold each side.
1 min. Banded T/S Rotation, each side.
Practice HS Walking drills.