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 …

Partner Wednesday

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Weightlifting Back Squat (5 x 3) Warm up to a heavy 3, then perform all 5 sets at a heavy weight. WOD Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Hang Power Clean RX:95/65 RX+: 115/75 50 DUBS 20 S2OH 50 DUBS*One partner works, one rests. *Barbell cannot be dropped …

Martes!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD Handstand Work Take 12-15 min to develop and improve the skill of the HSPU using following parameters: Beginners: Use mats to work on basic skills. 1) Setup and Tripod Position 2) Tripod w/out knees on elbows 3) Tuck and Roll 4) Tripod to Headstand Intermediate: Use same drills, and progress …

Happy Monday!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up After 5 min w/PVC, switch to barbell. Coach will lead class through more barbell skill/warm up work (5 min ) Weightlifting Metcon (Time) Snatch Ladder 8 – 6 – 4 – 2 – 1 RX: 95/65 – 115/75 – 135/95 – 155/105 – 175/120 RX+: 115/75 – 135/95 – 155/105 – …

Teams Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic SKILL WOD ROPE CLIMBS (10-12 MIN) Coach will lead class through progressions to learn how to efficiently Rope Climb. Advanced: Athletes who are efficient rope climbers: 8 MIN EMOM 1 Legless Rope Climb WOD Metcon (Time) In teams of 3: For time: 150 Wall Ball Shots RX: 20/14 3 Rope Climbs (1 …

Happy Friday!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up *Review and refine split jerk technique *Focus on footwork. Weightlifting 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 WOD Metcon (No Measure) E2MOM for 12 total sets (6 sets of …

Active Recovery/Conditioning

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (Time) Conditioning 3 Rounds Run 800 m Rest 2 min Row 750 m Rest 1 min Run 400 Rest 2 min btw rounds*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first. CORE WOD For time: 50 BF Sit Ups 1 …

Partner Wednesday

Riptide CrossFit – CrossFit Warm-up Run 200 m Then… 4 Rounds…not for time… 12 KB Swing 9 KB Goblet Squat 6 KB Deadlift Then… 2 Rounds..not for time… 5 Burpee Box Step Ups(DO NOT JUMP) 5 Box Jumps WOD Metcon (Time) In Partners: For time: 21 – 15 – 9 Deadlifts RX: 255/175 RX+: 275/185 Box Jump Overs RX: 30/24 …

Feliz Martes!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic WOD Metcon (5 Rounds for time) 8 x 200 M Sprint Rest 1 min btw sets*First 3 are building up in speed *Run last 5 at 85-90% effort. *Keep consistency in split times *Post/login in last 4 split times Metcon (Time) For time: 8 – 6 – 4 – 2 – 1 …

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 …