Team Building Wednesday

Riptide CrossFit – CrossFit

Warm-up

6 MIN Dynamic

SKILL WOD

Take 10-12 min to establish a 1 rep max High Box Jump

*Beginners to Intermediate:

Practice by building up from low boxes/plates, to a challenging jump.

May work on lateral jumps over low obstacles to build agility and confidence.

Max Height Box Jump (Distance)

Max Height Box Jump

WOD

Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP

In teams of 3:

45 S2OH RX: 115/75 RX+: 135/95

30 Burpee Box Jumps RX: 24/20

300 m Farmers Carry RX: 53/35
*Partition as desired

*Each athlete must complete one full 100 m KB Farmers Carry.

Accessory

6 sets of the 3 Position Clean

1 Hi-Hang Clean (shoulders remain behind the bar)

1 Hang Clean (mid-thigh)

1 Clean (full, squat clean from the ground)

*Try to do hang reps unbroken, without dropping the bar.

*Do not touch’n go the Clean from the ground. Reset the grip.

*All reps are “squat” cleans.