“MONDAY MASH UP GAMES HANGOVER”

Riptide CrossFit – CrossFit WARM-UP 5 MIN Dynamic Movement Prep Barbell Prep and Technique Review SDHP: W/unloaded bar, perform 1 round of the following: 3 – Sumo deadlift 3 – Sumo DL shrug 3 – Sumo DL high pull *Focus on timing of hip extension before pulling, speed movement through the middle, and proper return to the ground. HANG CLUSTER: …

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (AMRAP – Rounds and Reps) In teams of 3: 15 MIN AMRAP 3 Rope Climbs RX+: Legless 30 OH Lunges RX: 115/75 RX+: 135/95 Rest 2 MIN*Teams beginning on rope climbs shall set up bar outside next to rope. *Must use same weight for OH Lunges and HPS *Scaling for …

Who will be the FITTEST on EARTH?

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up *Review technique for OHS WOD Overhead Squat (5 x 5) *Build up in weight every set *No misses Metcon (Time) 21 Hang Power Clean RX:135/95 RX+:155/105 30 HSPU 30 WBS 15 Hang Power Clean 20 HSPU 20 WBS 9 Hang Power Clean 10 HSPU 10 WBS 6 Hang Power Clean 5 …

Active Recovery

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (No Measure) 3 Rounds for quality.. Accumulate 1 Min Handstand Hold RX+: On paralettes 15 Coffin Sit Ups Accumulate 1 min L-Sit Hold RX+: On the rings 15 Plate Good Mornings (hold plate on the chest) Accumulate 1 min High Plank Hold w/fee elevated on small box/plates 15 Leg Raises WOD …

Team Building Wednesday

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic SKILL WOD KB Clean and KB Jerk -12-15 MIN 1) 20 Single Arm Russian KB Swings (10r/10l) *Work on keeping arms relaxed, elbows slightly bent and down, in order to keep KB close to body 2) 20 Single Arm KB Clean (10/10) * Work on smooth transition, slipping elbow through, landing w/KB …

The 2017 CROSSFIT GAMES KICKOFF WOD

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up *Review Snatch technique for WOD Weightlifting Paused Front Squat (7 x 2 @ 85%) *3 Sec Pause at the bottom *Have your partner/s count your rest *All reps at the same weight *Add 5-10 lbs from last week, no misses WOD Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 200 …

Happy Monday!

Riptide CrossFit – CrossFit Warm-up Dynamic SKILL WOD The Kipping Pull Up – 20 MIN ***Beginner athletes who yet don’t have a strict pull up must continue to work on developing the strength to do so, as this will create enough musculature in your shoulder joint in order to protect the shoulder against the stresses from kipping. ***DO NOT ATTEMPT …

Dynamic Duo

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Deadlift (Take 15 min to build to a heavy 3 rep.) *15 MIN CAP Metcon (Time) In Partners: Take 15 min to build to a heavy 3 rep Deadlift. 1 min Rest and Transition… At the 16 min mark begin: For time: 50 Deadlifts RX: 155/105 RX+: 185/125 40 Pull Ups …

Happiest Day of the Week!!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Weightlifting Snatch Complex (7 x 3) 3 Position Snatch: Hi – Hang + Hang (mid-thigh) + from the ground. *All are meant to be “squat” snatches. WOD Metcon (Time) 6 Rounds for time: 30 DUBS 8 Back Squats RX: 135/95 RX+: 155/105 (9 min Cap)*Must clean the bar, then position it on …

Active Recovery

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up 3 MIN Review Med Ball Movements and begin that as primary warm up. Metcon (No Measure) In partners: 3 Rounds.. NOT for time.. 20 Med Ball Burpees 20 Med Ball Sit Up Toss 20 Med Ball Trunk Rotation Toss 20 Med Ball Lunge Toss *20 total reps, 10 each.– Med Ball Burpee: …