Happy Wednesday!

Riptide CrossFit – CrossFit


(10-15 min.) Warm-up

4 reps DB Burgener Warm-up (use light load: 20/15/10 lb.)

40 Single-unders

6 reps DB Burgener Warm-up

200-m Run

8 reps DB Burgener Warm-up

1-2 min. Hip Banded Activation, each side

Movement Prep

2 Options:

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

5 sets

*Add load each set.

*Goal: as heavy as possible. No putting dumbbells down between movements.


Metcon (Time)

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.