Riptide CrossFit – CrossFit
6 MIN Dynamic
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
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.
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.