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 …

Teams Saturday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Movement Prep Barbell Cycling – The Hang Power Snatch – (15-20 MIN) With a naked bar: 1 Round 3 Snatch DL 3 Snatch High Pulls from the hang (above the knee) 3 Hang Muscle Snatches Then.. 2 Rounds 3 Behind the Neck Push Press (snatch grip) 3 OHS (To parallel. Do NOT …

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 + 3) Push Jerk + Split Jerk Complex*2 push jerks + 3 split jerks *Add 5-10 lbs from last week WOD Metcon (5 Rounds for time) 5 Rounds 8 Barbell F. Rack …

Active Recovery/Grunt Work

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (AMRAP – Rounds) 15 MIN AMRAP…for quality… 200 Ft Sled Push 200 Ft Farmers Carry 100 Ft Walking Lunges *Utilize light weight on sled and farmers’ carry.*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first. CORE WOD TABATA Windshield Wipers …

Bonding Hump Day

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic 1000m Row (Time) Max Effort 1000m Row*Run heats if needed. WOD Metcon (AMRAP – Rounds and Reps) In Partners: 12 MIN AMRAP 25 DUBS 9 HSPU RX+: 5 Strict HSPU *Relay style, 1 athlete performs 1 full round, one rests. REST 2 MIN*Scale 25 DUBS = 30 secs of practice/attempts of DUBS …

Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Barbell Cycling 2 x 5 touch’n go Clean and Jerk (power clean and push jerk) 2 x 4 ” ” 1 x 3 ” ” 1 x 2 ” ” **Focus on smooth, controlled and efficient movement of the bar. This is NOT a strength session, but rather a skill …