It’s Fridayyy!!!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up – 7 MIN Movement Prep 12-15 MIN With an unloaded barbell: Coach will take class through clean progressions to work on different pieces of the clean and improve technique in all areas. WOD E90s: Metcon (12 Rounds for weight) Every 90 seconds for 12 sets: 2 Hang Power Cleans + 8 …

Grunt Work/Active Recovery

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 300 Ft Sled Push 100 m Double KB/DB Front Rack Carry 10 Double KB Russian Swing*300 feet is across the building 3 x. *Athletes may begin on different movements and stagger to share sleds. CORE WOD Metcon (No Measure) 3 Rounds 1 …

Team Building Wednesday

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Handstand WORK: 3 Rounds 30 sec Handstand Hold 10 H.R. Push Ups 30 sec Headstand Hold 10 Pike Push Ups 10 Handstand Negatives (From handstand, lower head to abmat, then knees to chest, then kick back up, repeat) Rest 30 secs WOD Metcon (Time) For time: 300 DUBS (5 MIN …

HAPPY TUESDAY!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up Focus on shoulders Review technique for Push Press and Push Jerks. Weightlifting Push Press and Push Jerk Complex (5 X 4 + 3) 5 sets of 4 Push Presses + 3 Push Jerks*Athlete may build up in weight, but NO MISSES. *Complex cannot be done too heavy due to volume of …

TGIM! – You can’t control the day of the week, but you definitely can control your attitude about it.

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD Pistols Take 10-12 min to work on various pistol progressions. https://youtu.be/KXrmpB-feZE *Don’t just use one progression. Attempt several as the variance will help you find your “sweet spot” to work on. BEGINNER/INTER: Or athletes lacking leg strength, do Box Pistols w/a plate. On a 24 inch box, holding a 10 …

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (Weight) In teams of 3: Take 18 min to build to a 2 rep max Clean and Jerk. Rest 2 min*Score is total weight lifted by the 3 athletes. *Beginners to intermediate: Work on following complex: 1 Power Clean + 1 F. Squat + 1 Clean (squat) + 1 Split …

It’s Fridayyy!!!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up – 7 MIN Movement Prep 12-15 MIN With an unloaded barbell: Coach will take class through snatch progressions to work on different pieces of the snatch and improve technique in all areas. WOD E90s: Metcon (12 Rounds for weight) Every 90 seconds for 12 sets: 2 Squat Snatch + 8 HSPU …

Active Recovery

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up WOD Metcon (Time) CONDITIONING: 2 Rounds…for pacing/time 500 m Run 200 m Recovery Jog 400 m Run 200 m Recovery Jog 300 m Run*During “recovery jog” the athlete significantly slows down in order to recover breathing and slow down heart rate. Think of a “lazy” jog. *Pacing for runs should be about …

TESTING DAY!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic 5 min squat and front rack mobility exercises. Coaches choice. Weightlifting Front Squat (Take 18 min to build to a 1 Rep Max Front Squat) *NO PAUSE…Yaaaayy! Work on speed out of the hole. WOD Metcon (Time) For time: 800 m Run 40 KB Swings RX:53/35 RX+: 70/53 30 KB Goblet Lunges …

Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD Atlas Stone Carry: 1) Setup 2) Deadlift 3) Transition to legs and arm wrap 4) Hip extension to shoulders. Start light, and practice bringing stone to both shoulders. Take 10-12 min to work up to a heavy atlas stone carry https://youtu.be/3vu6DX8txr4 WOD Metcon (AMRAP – Rounds and Reps) 4 Rounds …