“MONDAY MASH UP”

Riptide CrossFit – CrossFit

WARM-UP

5 MIN Dynamic

SKILL WOD

DUBS

Coach will lead class through progressions to learn and refine DUBS.

Intermediate:

DUB Flight Simulator

For time:

10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10

*If you break during any given set, you must begin set over, and may not advance until each set is completed unbroken.

(8 MIN CAP)

Advanced:

5 min to attempt/practice triple unders.

Then at 5 min mark:

Attempt 3 sets of max effort Unbroken DUBS.

Rest as needed between sets.

WOD

“MONDAY MASH UP”

Inspired by CrossFit Linchpin

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

12/10 Cal Row

6 HSPU RX+: Deficit HSPU ( use 45 lb plates)
REST 2 MIN

*Scale load appropriately to maintain intensity

* Min. goal is to break into 5th Round.

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

5 Burpees

7 Pull Ups RX+: C2B Pull Ups
REST 3 MIN

*Goal is minimum of 5 Rounds

Metcon (Time)

4 Rounds for time:

40 DUBS

20 Wall Ball Shots RX:20/14

(8 MIN CAP)

Accessory

Posterior Chain

12 Barbell Glute Bridges

12 Hamstring Curls (6/6)

12 KB Bulgarian Squats* (6/6)

*Hold heavy KB farmer’s carry style.