Riptide CrossFit – CrossFit
**Make sure hamstrings and legs are VERY warm and properly fired up for Sprints**
**If you have tight hamstrings, be EXTRA mindful and careful, as you are more prone to a hamstring pull**
Push Press + Push Jerk Complex (5 X 1 + 3)
*Add 5-10 lbs from last week
*Attempt a 1 rep max/very heavy Push Press
*Focus on technique
Metcon (4 Rounds for time)
8 x 100 m Sprint.
Rest 90 secs between sets
Sprint side by side with 2-3 partners to stimulate friendly competition.
First 4 sprints are building up in speed:
Approx: 60%, 70%, 80%, 90% “effort” of max speed.
Last 4 sprints are all out MAX EFFORT:
100%, 100%, 100%, 100%.
*Only score last 4 sprints.
4 Rounds…not for time:
10 Barbell Glute Bridges
10 Elevated Romanian KB Deadlifts (stand on small boxes)
10 Supermans RX+: Hip Extensions on GHD