Happy Tuesday!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Focus on shoulders

Gymnastics

HSPU DEVELOPMENT – 15-17 MIN

Beginner:

Headstand Hold, Kick up to handstand, and Handstand Hold.

In headstand, practice shoulder taps and hip taps, as well as knee tucks.

In handstand, work on negatives to kick ups, to strengthen and gain confidence.

If lacking shoulder or pressing strength, then only perform the following:

5 X 8 Strict DB Press

Super set with:

8 Tricep extensions.

Rest 1-2 min btw sets.

Intermediate:

Work on efficiency of HSPU, proper lock out, proper kip, and strict.

Advanced:

Work on connecting 2-4 reps from deficit, or from parallets.

OR:

12 MIN EMOM:

3-5 Strict + 5-7 Kipping

Movement Prep

Take 3-6 Min to build to C&J for WOD

*May utilize any style clean or jerk, but must complete 5 reps under :45 secs.

*Does not have to be touch’n go.

WOD

Metcon (Time)

4 Rounds for time:

400 M RUN

12 L Sit Strict Pull Ups

5 Clean and Jerk RX: 205/145 RX+: 225/155

(20 MIN CAP)
*Scale Pull Ups in the following order:

Strict, Banded Strict, Elevated Strict Ring Row w/2 sec pause at top of pull, Strict Ring Row.

*NO KIPPING Today

*Scale weight to complete all 5 reps in under :50.

*Scale distance in running to finish 400 under 2:15.

May use first round as testing, but if upon return clock is past 2:15, run 200, faster, during remainder of WOD.