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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


Posterior Chain

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.