Happy Friday!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

With a barbell:

3-5 min to review technique for Shoulder Press.

*Focus on keeping “core tight”, specific for the press.

HOW?

“Knees back, squeeze the quads, squeeze the glutes , squeeze the abs”.

Take 3-5 min to work on proper position and technique for Pendlay Row.

https://youtu.be/ZlRrIsoDpKg

STRENGTH WOD

E2MOM: Metcon (12 Rounds for weight)

Every 2 min on the minute for 12 total sets (6 of each couplet):

6 Heavy Back Squats + 4 – 6 Strict Pull Ups

RX+: 3-5 Weighted Pull Ups

*Beginners: Strict, ring to chest ring rows, w/a 2 sec pause at top of pull. Athletes may elevate the feet on low box to increase difficulty.

Alternating sets with:

6 Shoulder Presses (strict) + 10 Pendlay Rows

*Use a separate bar, from the ground.
Format:

Min 0 -2 : B. Squats and Pull Ups

Min 2-4: Shoulder Press and Rows

etc etc..

*Athletes may partner up and stagger movements

*For Back Squats, go heavier than last week (9/14)

*For Pendlay rows, athletes should perform reps properly, without jolting or jerking of upper body, focusing on proper position of torso during the movement.

Accessory

Take 15 min to build to a heavy 4 rep Bench Press

*Do not bounce off the chest, and keep butt on the bench.

*On the descent, slow down to a controlled speed, in order to strengthen the eccentric portion of the lift.