Partner Wednesday!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

SKILL WOD

Rope Climbs

Coach will take athletes through various progressions to learn the “pinch” or different techniques to climb rope.

Advanced/RX/RX+ athletes:

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.

WOD

Metcon (Time)

In partners:

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.

Accessory

Shoulder/Stability Work:

3 Rounds

8 Gorilla Press (4/4) (Single arm barbell press)

8 I’s ,Y’s and T’s

4 Turkish Get Ups (2/2)