Partner Wednesday

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up Review Split Jerk and Snatch Weightlifting Split Jerk (5 x 2) 2 Split Jerks, slightly heavier than last week. We will go for a 1 rep max next week, so focus on hitting 2 heavy reps, with good technique. WOD Metcon (Time) In Partners: 12 Rounds…for time: 3 Squat Snatches RX:135/95 …

Happy Tuesday

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Weightlifting Clean Complex (5 x 1 + 1) 1 Hang Clean + 1 Clean *Athletes may build up in weight, but must focus on technique. *Receive all cleans in full squat. WOD Metcon (Time) 1200 m Run 50 KB Swings RX:55/35 RX+: 70/53 40 Pistols 30 Deadlifts RX:135/95 RX+:155/105 20 Power Cleans …

“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 …

Feliz SABADO

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 1 + 2) Push Jerk + Split Jerk Complex*1 push jerk + 2 split jerks *Add 5-10 lbs from last week. WOD Accessory Mobilize 15-20 MIN Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight …

Friday the 13th!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Movement Prep Barbell Warm Up and Skill Work 2 Rounds…not for time… 3 Clean grip Deadlift 3 Clean Pulls (only shrug, NO high pull) 3 Muscle Cleans Then… 2 Rounds..not for time 3 F. Squats 3 High Hang Squat Clean 3 Hang Squat Clean *Use this time and work to improve technique …

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 …