MARTES

Announcements

Holiday Schedule:
Mon, July 3rd: 10:00 AM
Tues, July 4th: 10:00 AM

Thank you for completing and returning surveys!

New schedules based on survey feedback, will begin in July.
Look out for email with details.

Riptide CrossFit – CrossFit

Warm-up

Focus on shoulders, lats and scap

Gymnastics

Skill: Kipping (15-20 min)

Beginners:

Work on C-swing, hollow to superman while hanging.

*Keep legs straight, toes together, tight midline

*Learn how to come to a complete stop with control

Progress to:

*Stronger back swing, engaging lats

*Straight legged swings, and increase swing/power in the kip to potential straight legged T2B(or as rigid as possible)

Intermediate:

Kipping Pull Up, Kipping C2B, or Kipping on Rings

*Focus on the “push away” from the top, and maintaining tight, compact, yet powerful kip.

*Rings to Hips

If athlete has strict C2B pull ups, then work on Muscle Up Progressions.

Advanced:

E90S for 7 sets

1 Strict T2B + 2 Kipping + 2 Strict Pull Up + 3 Kipping Pull Ups + 5 Butterfly C2B Pull Ups

*Must be done unbroken, showing control and smooth movement, especially between transitions.

*Do not use this to learn how to BF. This is for athletes who already know how to BF well.

*You must master the kip before learning how to BF.

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.