Riptide CrossFit – CrossFit
PVC Pipe Warm Up
*Review and refine split jerk technique
*Focus on footwork.
Push Jerk + Split Jerk Complex (5 x 2 + 2)
Push Jerk + Split Jerk Complex
*2 push jerks + 2 split jerks
*Add 5-10 lbs from last week
Metcon (No Measure)
E2MOM for 12 total sets (6 sets of each
3 Heavy Back Squats + 5 Ring Dips RX+: 2 Strict Ring Muscle Ups
Alternating sets with:
25 DUBS + 3- 5 Strict Hanging Leg Raises RX+: 3-5 Strict T2B
*For B.S. = Athlete may approach 2 different ways:
1) Begin at a moderate load and build up to a heavy load
2) Warm up to a heavy load and do all sets at same weight, all at a heavy load
*Scale Ring Dips to Box Dips w/DB as handles. DO NOT USE BANDS.
10 Barbell Gorilla Press (5/5)
8 I’s, Y’s , T’s
6 Banded Barbell Press (from the rack)
For Banded Barbell Press:
Tie heavy KB/DB using green bands, to the barbell, so they hang. As you press, stabilize bar and movement as best as possible to prevent excess bouncing and movement of KB/DB.