Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD Ring Work – Muscle Up Progressions Take 20 MIN to learn the muscle up progressions on the LOW RINGS. *These progressions are to learn the strict muscle up, which is fundamental and a priority before kipping on the rings. 1) Ring Support + Ring Dip 2) False Grip + Ring …

Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Review technique for Hang Clean (full squat) Take 10-15 min to build to a heavy single of a Hang Squat Clean Take last 2-3 min to determine weight for WOD WOD Metcon (4 Rounds for reps) 4 Rounds 4 MIN AMRAP 3 Hang Squat Cleans RX:185/125 RX+:205/145 5 Box Jumps …

Life is Good!

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 3 + 3) Push Jerk + Split Jerk Complex*This new “micro-cycle” begins at whatever weight you completed last push press cycle. *3 push jerks + 3 split jerks *Focus on technique WOD Metcon …

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (Time) In teams of 3, for TIME: 1200 m Row 75 T2B 75 Hang Clusters RX:95/65 RX+: 115/75 750 m Row 60 T2B 60 Hang Clusters 600 m Row 45 T2B 45 Hang Clusters (35 min Cap)*1 Athlete works, 2 rest.

Drying up…

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD Floor Work – 20 MIN Beginners: On the mat, off the wall: Use mats to learn tripod, tuck and roll and overcome fear of being inverted and movement upside down Intermediate: On the mat, off the wall: Tuck to headstand. Tuck to headstand to tuck Headstands to free standing handstands …

REBUILD

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up *Review snatch technique Weightlifting Back Squat (4 x 7) *All sets must be unbroken *Take 3-4 warm up sets to build up to a heavy set of 7, and remain at the same weight for all sets. WOD Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 2 Squat Snatch RX: …

Who Survived Irma?

Riptide CrossFit – CrossFit Warm-up **Make sure hamstrings and legs are VERY warm and properly fired up for Sprints** **If you have tight hamstrings, be EXTRA mindful and careful, as you are more prone to a hamstring pull** Weightlifting Push Press + Push Jerk Complex (5 X 1 + 3) *Add 5-10 lbs from last week *Attempt a 1 rep …

“NEVER FORGET – 9/11”

Riptide CrossFit – CrossFit WARM-UP 10 MIN Dynamic Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here

Happy Friday!

Riptide CrossFit – CrossFit Warm-up **Make sure hamstrings and legs are VERY warm and properly fired up for Sprints** **If you have tight hamstrings, be EXTRA mindful and careful, as you are more prone to a hamstring pull** Weightlifting Push Press + Push Jerk Complex (5 X 1 + 3) *Add 5-10 lbs from last week *Attempt a 1 rep …

Active Recovery/Odd Object Day

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (4 Rounds for reps) 3 Rounds 1 MIN: Sled Push 1 MIN: BF Sit Ups 1 MIN: Bumper Plate/Sandbag GTOH RX: 45/35 1 MIN: BF Sit Ups 1 MIN: Atlas Stone Carry (Ground to Shoulder) Rest 1 MIN between rounds.*Athletes may choose to make up a missed day or work on …