09.09.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Today marks the beginning of a 5-Week cycle that focuses on several key elements in preparation for Crush Games.

Although some of you will not be participating in the competition, follow the cycle to your liking and enjoy the gains.

This cycle is a common progression we have used for 3 years running, focused on effective power output, cardiovascular and muscular endurance, and increased work capacity. This means (in English): use the strength you gained the previous cycle to WOD better, move better, feel better…put those legs and core to use!

More WOD’ing, less strength work, more interval work, more partner workouts, higher intensity.

Please do not be surprised when you feel sluggish, heavy, or tired beginning out this cycle. It’s not how you feel weeks 1 through 3, it’s how you feel going into week 5 that matters!

WZA qualifiers are underway in October, so we will be mixing those WOD’s in. If you want to qualify, NOW IS THE TIME as you will be peaking in performance.

K. Love you! N

OLYMPIC LIFTING

“WZA 2015 Online Team Challenge 1-3”

3 person team.

Pick one partner per lift.

Each partner receives 12min to complete their respective 2RM.

Add up the three lifts for a team total.

Cannot drop barbell.

36min: Metcon (Weight)

2RM HANG-SNATCH

2RM HANG SQUAT CLEAN

2RM SHOULDER TO OVERHEAD

WOD

3 person team.

Break up as desired.

Metcon (Time)

40 MUSCLE UPS

80 STRICT HSPU

120 TOES TO BAR