CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Burgener Warm-up Snatch then… Foam Roll x 10 pasese each – IT Bands – Quads – Lats Strength Hang Snatch (6×3, across, RPE =

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Empty barbell, 3 sets 8 deadlifts 8 Sit-ups 8 Front Squats 8 Goodmornings 8 (total) reverse lunges in place 8 Muscle Cleans then… Pigeon pose Hold each side for 60s. Strength Back Squat (1-1-1, heavy) Back Squat Cluster: Up to a heavy 1.1.1. Rest 2-3:00 Start at…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 sets, bugs bunnies crab walks duck walks then…. Shoulder Prep (2 sets): 10 Shoulder Circles (front/back) 10 Down Dog Passes Hand-Release Push ups 10 10 Scap Pullups Strength 1: Floor Press (3RM) close grip, USE A SPOTTER! 2: Close Grip Chin-Ups (3RM) Weighted, BW,…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) Duck Duck PVC Strength 1A: Shoulder Press (5×3, 85%) Metcon Ladder Up (AMRAP – Rounds) Add one rep every minute ~1 Pullup ~1 Pushup ~1 situp ~1 Squat RX+ Chest To Bar Pullups Scaling: Ring rows for Pullups Score is last successful minute as ’rounds’.3 minute…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) With an empty Barbell 3 Rounds 10 Good Mornings 10 Bent Over Rows 10 KB Swings 10 Power Snatch :30 Straddle Stretch -Sit behind the bar and use it to pull yourself down Strength Sumo Deadlift (5×5 @60%, Speed Work, EMOM) Metcon Metcon (AMRAP – Rounds and…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) Duck Duck PVC Strength 1A: Shoulder Press (5×3, 85%) Metcon Ladder Up (AMRAP – Rounds) Add one rep every minute ~1 Pullup ~1 Pushup ~1 situp ~1 Squat RX+ Chest To Bar Pullups Scaling: Ring rows for Pullups Score is last successful minute as ’rounds’.3 minute…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Duck Duck PVC Strength 1A: Shoulder Press (5×3, 85%) 1B: Farmer’s Carry (5x50m) two KBs as heavy as possible Ladder Up (AMRAP – Rounds) Add one rep every minute ~1 Pullup ~1 Pushup ~1 situp ~1 Squat RX+ Chest To Bar Pullups Scaling: Ring rows for Pullups…

CrossFit Rubicon – Varsity Strength Warm-up (No Measure) Buy in: 3 rounds ~Run 200m ~5 inchworms/spidermen then… Skills Review: Back Squat Shoulder press Back Squat (5 x 5, Ascending, final RPE 8) Shoulder Press (5 x 5, Ascending, final RPE 8) Metcon Ladder Up (AMRAP – Rounds) Add one rep every minute ~1 Pullup ~1…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 Rounds with a partner (warm-up pace) P1: Row 250m P2: 6 Push Ups, 9 KBs, 12 Sit Ups -Partners switch places when each one finishes their part then… Foam Roll x 10 passes each Lats Thoracic Spine Strength Superset both movements and work through these slowly….

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) PVC Segmented Snatch Grip Deadlift Review then… 2 rounds with barbell: 5 Sn Grip Deadlifts 5 Muscle Snatches 10 Goodmornings 10 Back Squats *Add some weight and repeat Then…. 2 times round a stall mat of X-Band Walks Strength Snatch Grip Deadlift (5×4, ascending) 15:00 –…

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