CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 rounds – 10 Medball Clean and press-pass – 10 Partner Wallballs then… 30 Band pull-aparts 30 Band push-downs Strength Tall Snatch + Hang Snatch (2x(1+1) EMOM in 8) Ascending as experience allows. Record Heaviest successful complex to score Metcon Metcon (AMRAP – Rounds and Reps) AMRAP…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 3 Rds of: 8x 10m shuttle runs 8 Push-ups 8 Wallballs Strength Front Rack Lunge (4 x 8ea, ascending) Side Plank (3x30sec each side) rest 1 min between sets Metcon Metcon (AMRAP – Reps) EMOM 14: ODD: 30s of Burpees EVEN: 30s of Double Unders Score =…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) 3 Rds of: 8x 10m shuttle runs 8 Push-ups 8 Wallballs Strength Every two minutes on the minute Front Rack Lunge (4 x 8ea, ascending) Side Plank (3x30sec each side) rest 1 min between sets Metcon Metcon (AMRAP – Reps) EMOM 14: ODD: 30s of Burpees EVEN:…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches choice then … Hip, Glute, Abductor Mobility Strength Power Clean and Push Press 10 min to heavy single Back Squat (5@65%, 5@75%, 5@85%) Metcon Metcon (4 Rounds for time) 4 Rounds for Time: Every 4:00 x 4 sets 300m Row 7 Power Clean & Jerk (155,…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Choice then… hip, glute, abductor MOB/Warmup Strength 1: Power Clean and Push Press (10 min to heavy single) 2: Back Squat (5@65%, 5@75%, 5@85%) Metcon Metcon (4 Rounds for time) Every 4:00 x 4 sets: 300m Row 7 Pwr Clean + Jerk (155, 105) 10 C2B…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Upper Back/Tricep Warm-up 2 Sets of: 12-15 Banded Pushdowns 12-15 Banded Pull-aparts + Bench Press Review (10:00) Strength 1: Bench Press (1 RM, 15min) 2a: Barbell JM Presses (3×12) 2b: Barbell Row (3×8, Supinated Grip) 3: KB Side Bends (3x12ea, Seated) Metcon Metcon (Time) Fort time: 75…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 sets, w. a empty barbell: – 8 Hang Muscle Clean – 8 Shoulder Press – 8 Bent-over Rows – 10 Band Pull-aparts – 20 Jumping Jacks Strength 1: Power Clean (4×2 @85%) 2: Sumo Deadlift (6 x 3@70%) SPEED pulls! Metcon Metcon (AMRAP – Rounds and…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Lax Ball Pitchin’ Pennies Skills and Drills Metcon (No Measure) 3 x 20 sec or max hold of L-sits 3 x 30 sec or max holds of HandStands 3 x 30 sec of Hollow Rocks Metcon Metcon (AMRAP – Reps) Teams of 3: 6:00 AMRAP 200m Runs…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) Lax Ball Pitchin’ Pennies Skills and Drills Metcon (No Measure) 3 x 20 sec or max hold of L-hangs 3 x 30 sec HandStand holds or box scaled handstands 3 x 30 sec of Hollow Rocks Metcon Metcon (AMRAP – Reps) 3 Rounds 1 min 10m Shuttle…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 sets, w. a empty barbell: – 8 Hang Muscle Clean – 8 Shoulder Press – 8 Bent-over Rows – 10 Band Pull-aparts – 20 Jumping Jacks Strength Metcon (Weight) Emom in 12: Odd: Overhead KB Carry 50m, AHAP Even: 10 Alternating KB Lungesrecord KB loads Metcon…

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