Riptide CrossFit – CrossFit
PVC Pipe Warm Up
*Review and refine split jerk technique
*Focus on footwork.
Push Jerk + Split Jerk Complex (5 x 3 + 3)
Push Jerk + Split Jerk Complex
*This new “micro-cycle” begins at whatever weight you completed last push press cycle.
*3 push jerks + 3 split jerks
*Focus on technique
Metcon (3 Rounds for reps)
3 Rounds for max reps
1 Min Max OHS RX: 95/65 RX+:115/75
2 Min Max Power Snatches
3 Min Max DUBS
Rest 2 MIN btw rounds
*Scale appropriately to keep intensity high
*Scale DUBS to 3 min of singles/DUB “practice” and attempts
4 Rounds…not for time:
10 Barbell Glute Bridges
10 Supermans RX+: Hip Extensions on GHD
10 Hamstring Curls (5/5)
*Use light band, tied to rig, and around ankle.
While lying down, facing down, pull with hamstring, with band around ankle/achilles , until athlete feels some, tension, then release slowly.