Down Under with the Ozzies

Riptide CrossFit – CrossFit

Programmed and performed by L1 Staff and Santi in Australia seminar this past weekend.

Warm-up

Dynamic Warm Up – 10 min

Movement Prep

15-20 Min Total

A) Barbell Prep

3 Rounds

5 DL

5 High Pulls

5 Muscle Cleans

5 Power Clean

*Increase weight every round

B) Build up to a heavy-ish 5 rep touch’n go Power Clean, working on cycling reps as smooth as possible

C) Take 2-4 min to work on kip for T2B.

D) Review technique for SDL

E) Determine appropriate loading for METCON

WOD

2rds: Metcon (Time)

400m Run

15 Power Cleans 155/105

(10 min Cap)

*If athlete finishes under cap, rest.

At 10 min mark begin:

10min: Metcon (AMRAP – Rounds and Reps)

30 Sumo Deadlift 155/105

15 T2B

Accessory

5 Sets of 6/6 F. Rack Reverse Lunges

7 Rounds of 300m Row

Rest 1 min btw rounds.

Work on maintaining same pace.