Riptide CrossFit – CrossFit
PVC Pipe Warm Up – 7 MIN
With an unloaded barbell:
Coach will take class through clean progressions to work on different pieces of the clean and improve technique in all areas.
E90s: Metcon (12 Rounds for weight)
Every 90 seconds for 12 sets:
2 Hang Power Cleans + 8 Ring Dips
Alternating sets with:
4 Front Rack Lunges + 6 Strict Hanging Leg Raises
*RX+: 4-5 Strict T2B
* 6 sets of each couplet, 12 total sets.
*Build up in weight throughout sets, yet focus is on technique, avoiding misses.
*Scale Ring Dips to Box Dips with/dumbbells…NO BANDS.
*Work in partners. Athlete one begins on gymnastics and athlete 2 begins on bar.
10 MIN EMOM
Even: 2 Strict Muscle Ups
Odd: 4 Heavy Back Squats
3 Strict Ring to Chest Pull Ups