Happy Monday!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

SKILL WOD

The Kipping Pull Up

Beginner to Intermediate:

Coach will lead athletes through progressions to learn or refine the kipping pull up.

*Beginner athletes without a strict pull must use a box and perform progressions standing on a box to avoid/prevent shoulder impingement/injury via the forces of kipping*.

Intermediate/Advanced:

**This is for athletes who are capable of connecting 2-3 C2B, STRICT pull ups and ring dips, as well as 7-10 UNBROKEN, C2B kipping pull ups

Use progressions/drills given by your coach to attempt bar muscle ups.

Use various drills.

WOD

Metcon (No Measure)

4 Rounds

MIN 1: 12/10 Cal Row

MIN 2: 16 OH Walking Lunges RX:95/65 RX+:115/75

MIN 3: 15 Anchored Sit Ups

MIN 4: 4-6 Strict Pull Ups RX+: 3 Ring Muscle Ups

Rest 1 MIN between rounds
*Cap rowing at :45

* Perform walking lunges outside in parking lot. Walk 8 steps out, 8 steps back. If raining, perform lunges in place(static).

Scale appropriately to do unbroken.

*Use dumbbells to anchor feet flat for sit ups. Chest must touch the thighs for completion of a valid rep.

Accessory

Midline Stability

3 Rounds…for quality…

10 Hip Extensions

30 Secs L-Sit Hold

10 Hip Extensions

10 GHD Sit Ups