CROSSFIT 2.29.16

Riptide CrossFit – CrossFit

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WARM-UP

6min AMRAP

– 10 CAL ROW

– 20m SLED PUSH (2 passes)

– 100m RUN

– 5 BURPEES

(May complete a rd of work in any order)

USE REMAINDER OF 10 MIN TO STRETCH AND MOBILIZE

OLYMPIC LIFTING

8min: Snatch Complex (EMOM: 1 FULL SNATCH + 1 OHS)

BOOTCAMP

8min EMOM

Min 1: 30sec ROW

Min 2: 30sec PUSH UPS

Min 3: 30sec AIRSQUATS

Min 4: 30sec MEDBALL SLAMS

WOD

15min TIME CAP

2 Rds: Metcon (Time)

– 25 DEADLIFTS @225/155

– 50 WALL BALLS

– 100 DOUBLE UNDERS
Perform this wod with a weight that is comfortable for you to knock out rather quickly. If 25 reps is going to give you a back ache for a week at the prescribed weight, scale appropriately.

STRENGTH WOD

All squatting should be done under 24min.

Back Squat (5@65% / 5@75% / MAX @85%)

Do not waste effort on warmup sets. Follow this rep scheme:

2-3@30-40% / 1-2@45-55%

Front Squat (2×10@40% BACKSQUAT)

These should be done immediately after BS. If more than 4 people per rack, someone should be on at all times…cycle through these sets quickly. They will hurt, but are what will give you strength and leg size as well.

BOOT-CAMP

5 SETS

– 20 SITUPS (any style)

– 20 RUSSIAN TWISTS

– 1min PLANK HOLD

COOL-DOWN

Athlete’s Choice! Perform after class if desired.

400m Run (Time)

Max Effort 400m Run