Riptide CrossFit – CrossFit
PVC Pipe Warm Up
Focus on shoulders
Review technique for Push Press and Push Jerks.
Push Press and Push Jerk Complex (5 X 4 + 3)
5 sets of 4 Push Presses + 3 Push Jerks
*Athlete may build up in weight, but NO MISSES.
*Complex cannot be done too heavy due to volume of reps.
*Focus on technique
30 Toes to Bar RX+: 15 Bar Muscle Ups
50 Air Squats
30 Power Snatch RX: 135/95 RX+: 155/105
800 m Run
(15 MIN CAP)
*Aim to finish chipper under 11 MIN.
*If athletes has not completed 25 snatches by min 12, then athlete must stop and then complete the 800 m Run.
8 Barbell Glute Bridges
12(6/6) Single Arm KB Romanian Deadlifts (5/5)
8 GHD Hip Extensions