Active Recovery/Grunt Work

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Metcon (AMRAP – Reps)

4 Rounds

MIN 1: Sled Push

MIN 2: BF Sit Ups

MIN 3: Atlas Stone Ground to Shoulder

MIN 4: BF Sit Up

Rest 1 min btw rounds
*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first.

Metcon (No Measure)

Gymnastics Strength

5 Sets of:

5 Weighted Push Ups

5 Strict V-Ups

5 Weighted Pull Ups

Rest as needed btw sets.

*This is NOT FOR TIME. Focus on quality and strength development for these movements.
Scaling:

Weighted Push Ups = 10 regular push ups, at an incline if needed.

Strict V-Ups = Alternating Leg V – Ups

Weighted Pull Ups = Strict banded pull ups w/3 second pause at top

Accessory

Conditioning

5 Rounds

300 m ROW

8 Burpees over the Rower

Rest 1 MIN