“The Power Hour”

Riptide CrossFit – CrossFit

Warm-up

10 Min Dynamic

STRENGTH WOD

Bench Press (12 – 10 – 8 – 6 – 4 – 2)

*Build up to a heavy 2.

*All sets should be very challenging. The set of 12 is NOT a warm up set, but rather a test of 12 heavy reps, then 10, etc etc.

*Athletes will build up with a few, short warm up reps to determine starting load for set of 12.

*Rest 2-3 min between sets.

Sumo Deadlift (7 x 3 )

*All sets should be heavy. The first set is NOT a warm up set.

*Athletes will build up to a moderate/heavy 3 before beginning first working set.

*Athletes may choose to approach in2 ways:

A) Find a heavy 3, and do all sets at same weight.

B) Begin at a moderate/heavy load, the increase each set until last set is a 3 rep max/near failure.

*Rest 2-3 min between sets.

Accessory

8 x 300 m Row

Rest 1 min (recovery row) between sets