CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches choice warmup then.. Foam Roll x 10 slow passes each – Thoracic Spine – Lats – IT Bands” Strength 1: Front Rack Lunge (3×10, ascending) 2: Single Leg RDLs (3×10, ascending) Metcon Metcon (AMRAP – Reps) 40sec work/20 sec rest four rounds: ~Row for calories ~Double…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 sets With a barbell 3x Deadlift 3x Muscle Snatch 3x OH Squat 3x Strict Press 3x Power Snatch 3x OH Squat then… Burg Snatch Warmup 30sec pigeon pose each side Strength Overhead Squat (8 x 3 @75% or moderate weight. ) Tempo Overhead Squat: @31×1. –…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Tabata Buy-In Alternating Squat and DUs/SingleUnders then… Duck-a-Palooza: 10 Passthroughs 10 Around The Worlds then… 2sets 15 Banded Pull Aparts Banded Push Downs 30s Rack Stretch Strength 1: Push Press (5@75%, 3 @85%, 1 or more @95%, , 3@85%, 5+@75%) Record 95% set’s load and reps. Do…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) X-Band Walks x 2 sets: 10 steps in each direction Spend no more than 5:00 on this + 20 Walking Lunges 10 Deadlifts (empty BB) + Accummulate :90 in the bottom of a (perfect) squat then…. W. an empty barbell, 3 sets 8 RDLs 8 Front Squats…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Warmup testing standards review Testing RFT Speed Test (Time) 10 Burpees for time Burpee starts with the drop into the squat and is complete when both hands touch bar six inches over extended hand reach. Three max effort attempts, rest 1 minute between each. Record combined…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Warmup testing standards review Set up all three components in advance to maintain strict rest period times between events. Testing RFT Coordination Test (Time) RFT Coordination: Single Unders Single unders for time, any stopping ends attempt. Athletes are allowed two attempts. Record best attempt time only….

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) Coaches Warmup testing standards review Set up all three components in advance to maintain strict rest period times between events. Testing RFT Coordination Test (Time) RFT Coordination: Single Unders Single unders for time, any stopping ends attempt. Athletes are allowed two attempts. Record best attempt time only….

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Warmup testing standards review Testing RFT O’Neil Aerobic Test (Distance) Row for four minutes (wind resistance set to ‘5.’) RFT Stork Test (Time) description / procedure: Remove the shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of…

CrossFit Rubicon – CrossFit RFT Flexibility Test: Sit and Reach (Distance) Measured cold. Athlete seated with balls of feet flat against a barbell in the lowest position in a rack. Soles of feet in shoes should be at 90 degrees to floor. Athlete reaches forward and measurement is taken in inches from soles of shoes…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) Coaches Warmup testing standards review Testing RFT O’Neil Aerobic Test (Distance) Row for four minutes (wind resistance set to ‘5.’) RFT Stork Test (Time) description / procedure: Remove the shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of…

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