Who Survived Irma?

Riptide CrossFit – CrossFit

Warm-up

**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**

Weightlifting

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

WOD

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.

Accessory

Posterior Chain

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