Riptide CrossFit – CrossFit
10 min Dynamic
With a barbell:
3-5 min to review technique for Shoulder Press.
*Focus on keeping “core tight”, specific for the press.
“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.
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.
Min 0 -2 : B. Squats and Pull Ups
Min 2-4: Shoulder Press and Rows
*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.
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.