Partner Wednesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD Rope Climbs Coach will take athletes through various progressions to learn the “pinch” or different techniques to climb rope. Advanced/RX/RX+ athletes: 12 MIN EMOM Even: 4-6 Strict Pull Ups Odd: 4-6 Strict T2B/Hanging Leg Raises *If you are thinking about scaling these movements, you are not advanced, RX or RX+. …

Happy Tuesday!

Riptide CrossFit – CrossFit WOD was created by L1 Seminar Staff at the L1 this weekend in Miami. Warm-up 10 min Dynamic SKILL WOD HSPU Work/Gymnastics Strength 3 sets of: 20 secs of Handstand Hold 20 secs of Headstand Hold Rest 1 min 3 sets of: 30 secs of max Negatives (from Handstand, lower head to abmat, then kick off …

“MONDAY MASH UP”

Riptide CrossFit – CrossFit WARM-UP 5 MIN Dynamic Movement Prep Barbell Prep and Technique Review – 10 MIN Coach will take class through variations of snatch drills to improve technique, and prep for workout. Use the last 2-3 min to find appropriate load for workout. WOD “MONDAY MASH UP” Inspired by CrossFit Linchpin Metcon (AMRAP – Rounds and Reps) 7 …

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic 5×3: Overhead Squat (5 x 3 ) *Build to a heavy OHS for 3 reps *Work in groups of 3, from the racks. Beginners: With PVC, or very light weight: 5 x 8 Focus on positioning and mobility WOD Metcon (AMRAP – Rounds and Reps) In teams of 3, for TIME: 21 …

It’s Friday!!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Barbell Cycling Take 3-5 min to practice the skill of cycling hang power cleans, minimizing foot movement, moving as best as possible. Take 5-7 min to build up to a heavy 3 Hang Power Cleans, with NO pause in the hang position. Deload the bar and repeat this same process …

Active Recovery/Conditioning

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up WOD Metcon (Time) 1k Row Rest 2 MIN 800 m Run Rest 2 MIN 500 m Row Rest 1 min 500 m Run (21 MIN CAP)*Scale distances appropriately finish under time cap, including rest periods. *Athletes may stagger to share rowers CORE WOD Metcon (No Measure) 4 Rounds…for quality 15 – Coffin …

Howdy Partner!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic OLYMPIC LIFTING 3 Position Snatch (6 x 1 + 1 + 1) 1 High Hang + Hang (mid thigh) + Snatch*All are squat snatches *Last one is from the ground *Focus on technique Metcon (AMRAP – Rounds and Reps) “Partner Cindy” In partners: 20 MIN AMRAP 5 Pull Ups 10 Push Ups …

Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD Ring Work/Gymnastics Strength 2 Total Rounds: 3 sets: 10 Sec Hold Position of Support 5 Sec Negative Dip Rest 30 secs 3 Sets: 10 Sec Hold Position of Support 10 Sec Hold Bottom of Ring Dip Rest 30 secs Intermediate: On Box Dips w/dumbbells (same rep scheme/work) Some beginners may …

TGIM!!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up Focus on shoulders Review technique for Push Press and Push Jerks. *This week focus on reaching full hip extension* Weightlifting Push Press + Push Jerk Complex (5 X 3 + 3) *Athlete may build up in weight, but NO MISSES. *Add 5-10 lbs from last week *Focus on technique WOD Metcon …

Welcome VIDA crew!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (Time) In teams of 3, for TIME: 100 Pull Ups 600 m Run 75 Back Squats RX: 185/125 RX+: 225/135 600 m Run 60 Pistols 600 m Run 45 Burpees 600 m Run (30 MIN CAP)*1 Athlete works, 2 rest. *Teams must partition the 600 m run into 200 m …