Riptide CrossFit – CrossFit
10 min Dynamic
Coach will take athletes through various progressions to learn the “pinch” or different techniques to climb rope.
12 MIN EMOM
Even: 4-6 Strict Pull Ups
Odd: 4-6 Strict T2B/Hanging Leg Raises
*If you are thinking about scaling these movements, you are not advanced, RX or RX+.
*Leave your ego out the door, and ask your coach how to improve your fitness/strength. Your coach will provide you with the tools and exercises to help you perform better.
18 MIN AMRAP
400 m Run(together)
50 Sit Ups RX+: 40 GHD Sit Ups
4 Rope Climbs RX+: Legless
*Partners must run the 400 together, and may only begin sit ups when both are back from run.
*On sit ups and rope, one works one rests.
**Only use GHD if you truly are an experienced, competitive athlete. The GHD is VERY potent and has a high risk of Rhabdo for those athletes who don’t have the experience or capacity to do high volume reps on it.
*Scale rope climbs to 6-8 Strict pull ups, or heavy DB/KB bent over rows.
8 Gorilla Press (4/4) (Single arm barbell press)
8 I’s ,Y’s and T’s
4 Turkish Get Ups (2/2)