CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Pizza then… 2 sets of: -5 Muscle Snatches -5 Power Snatches -10 Situps then… Foam roll 10 passes each -quads -IT Bands -Hamstrings -Thoracic -Lats Metcon Metcon (Time) Run 400m ~15 power snatch (115075) ~25 T2B Run 300m ~10 power snatch ~15T2B Run 200m ~5 power snatch…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) 2 sets of: -5 Muscle Snatches -5 Power Snatches -10 Situps then… Foam roll 10 passes each -quads -IT Bands -Hamstrings -Thoracic -Lats Metcon Metcon (Time) Run 400m ~15 power snatch ~25 T2B Run 300m ~10 power snatch ~15T2B Run 200m ~5 power snatch ~10 T2B Run…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 25 WallBalls then… Flower. 1/2 Squats, 1/2 Pushups then… Power Clean Drills ~Front Squat x5 ~Down and Ups x5 ~Muscle Clean x5 ~Power Clean x5 ~Front Squats x5 Strength Front Squat (1rm, Twice) Beginners do 5×5 adding load as mechanics permit Metcon Metcon (Time) 3 Rounds (5…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 3 Sets of: 5 Bent-Over Rows 5 Strict Press 5 Push Press 5 Barbell Curls Strength 1: Push Press (1rm) Scaling: Find 3rm. One arm scaling: KB/DB 5×5 2: Floor Press (4×6, ascending, full count pause) Partner spot 3A: 1 Arm KB Rows (4x10ea, ascending) 3B: Barbell…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) Fun Sized Animal Crackers then… ~2×5 banded good mornings ~3×5 Deadlift working up to moderate weight Strength Superset EMOM in 10min A: Deadlift (5 reps Even minute) B: Lunge (10 reps Odd Minute) Bodyweight movement RXd, may use KB for RX+ Metcon Metcon (Time) 5 rounds:…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Barbell Warm-up x 3 sets: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Cleans 5 Wallballs 5 Sit-ups 5 KneesToElbows *20s pigeon pose ea side after each set. Then… Glute Activation Strength 1: Clean (3×3@75%) 2: Wide Stance Box Squat (8×3, EMOM @ 50%) Perform as…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 10-9-8-7-6-5-4-3-2-1 ~Goblet Squat ~Russian Swings ~2x double Unders or Singles Unders after each set. Skills and Drills Muscle-ups (5 x 2 strict or 6 x 3 kipping) Scaled athletes will do transitions. Metcon Metcon (Time) Teams of 3 for time: 100 Cal Row 200 KBS (53, 35)…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Alternating Tabata 12 Rds of 20 work/10 rest: – Double Unders (or fast single unders) – Air Squats Then… 10 PVC Pass Throughs 10 PVC Around the World 30s PVC Lat Stretch Strength Warm-up (No Measure) Snatch Progressions and Warmup Snatch (1RM) Metcon Metcon (4 Rounds for…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Warmup Buy-In Tabata Row (Distance) 8 rounds for Distance 20 seconds effort 10 seconds rest Strength Turkish Get Up (5x2ea, AHAP) Beginners scale to 5×2 Across Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Wallballs (20, 14) Burpee Box Jumps (24, 20) *20:00 Time Caprefer back to 160513

CrossFit Rubicon – NewYou Challenge Buy-in/Skills Metcon (No Measure) Buy In: 4 Rounds 20 Seconds Squats 20 Seconds Pushups 100m Run Coaches rest… A: Warm-up (No Measure) Skills: BB Hang Power Clean AbMat Situps Metcon Metcon (AMRAP – Reps) 5 Rounds ~ 30 sec Cadence Deadlifts’ (2 count up, 4 count DOWN!) ~ 30 sec…

Pop up form test 3.

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