Happy Monday!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up Briefly review snatch technique. Movement Prep Barbell Technique Work (Led by coach) 2 Rounds…for quality 3 Snatch DL 3 Hang Snatch Hi Pulls 3 Muscle Snatches Rest as needed, then… 2 Rounds…for quality 3 Behind the Neck Snatch grip Push Presses 3 OHS w/3 sec pause @ bottom 3 Snatch Balances …

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD 500m Row (Time) Max Effort 500m Row*Athletes will partner up in teams of 3 per rower, and each complete 500. (10 MIN CAP) *At 10 min mark, rest 3 min. *ON MIN 13 begin Metcon Metcon (Time) 63 Deadlift RX: 155/105 RX+: 185/125 63 HSPU 550 m RUN (All 3 run …

Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep With a barbell: 3-5 min to review technique for Shoulder Press. *Focus on keeping “core tight”, specific for the press. HOW? “Knees back, squeeze the quads, squeeze the glutes , squeeze the abs”. Take 3-5 min to work on proper position and technique for Pendlay Row. https://youtu.be/ZlRrIsoDpKg STRENGTH WOD E2MOM: …

What Is Fitness?

What does being FIT and HEALTHY really mean? The words and the concepts of being “Fit” and “Healthy” are being thrown around carelessly, making it more difficult for people to figure out what they really want and need. It’s become very similar to the dating game, finding that “right” person just seems to get more and more difficult every day. …

Active Recovery

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (4 Rounds for reps) Not for time: Run 2 miles Rest 5 min Row 3 k*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first. CORE WOD 4 Rounds..for quality 15 Hollow Rocks 10 Supermans 15 BF Sit Ups 10 Hi …

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 …