Riptide CrossFit – CrossFit
Bench Prep Work:
2 sets of:
20 sec High Plank Hold , immediately perform 5 push ups as fast as possible.
10 Banded Pull Apart
*Take a light band, hold out level to sternum, low chest, and w/completely extended arms, externally rotated, perform 10 pull aparts.
*Focus on retracting scapula and activating trap and upper back muscles to pull apart, w/control and as smooth as possible.
W/barbell only, on the bench:
1 x 10
5 sec descent(negative) w/explosive lock out, 3 sec pause at top
With light load:
2 x 5
3 sec pause at bottom of press(bar sitting on chest), explode up.
Increase load on 2nd set.
Determine load for starting 1st set of next piece
Bench Press (5 x 2)
*Rest as needed btw sets
*Do not lift butt off the bench (NO REP)
*SPOT each other.. no one lifts alone
*Build up to a heavy/max 2 rep
15min: Metcon (AMRAP – Rounds and Reps)
200 m Run
15 Med Ball Cleans RX: 20/14
10 BF Sit Ups
10 MIN EMOM
1 Clean (full)
*Work up in weight every min, no misses*