CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Animal Crackers Part Deux 10m Inchworms, 5 burpees 10m Bear Crawls, 5 burpees 10m Geckos, 5 Burpees 10m Frogs Strength – Sumo DL Same as last week but slightly heavier loads. All sets are for speed Sumo Deadlift (2 @ 80% SPEED pull, EMOM for 10) Seated…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Warmup with Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. 2 sets Strength Metcon (Weight) Farmer Carry x 400 meters with a partner. Split work as evenly as possible (2 x 70# KB / 2 x 44# KB) scale loads as…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 10 Air Squats 8 Push-ups 6 BB Rows *Run 100 meters after each set. Mobility Warm-up (No Measure) Foam Roll x 10 Passes ea: Lats Thoracic Spine Strength Split Jerk (10×1 @ 75%, every 90sec) Tricep Extensions from Floor (3×12, 60sec rest) Metcon Metcon…

CrossFit Rubicon – NewYou Challenge Skills and Drills Warm-up (No Measure) 400m Run then… Skill: Goblet Squat Review, Front Squat, Overhead Squat, Thrusters Metcon Metcon (Time) “Fran” 21-15-9 Pullups Thrusters Dessert Tabata Midline (AMRAP – Reps) 8 rounds 20 sec Hollow Rocks/ 10 sec Superman hold record total Hollow Rocks

CrossFit Rubicon – NewYou Challenge Skills and Drills Warm-up (No Measure) 400m Run then… Skill: Goblet Squat Review, Front Squat, Overhead Squat, Thrusters Metcon Metcon (Time) “Fran” 15-9-6 Pullups Thrusters Dessert Tabata Midline (AMRAP – Reps) 8 rounds 20 sec Hollow Rocks/ 10 sec Superman hold record total Hollow Rocks

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 9 Essential Movements of CrossFit: 10 reps of each ~ Squat, Front Squat, Overhead Squat ~ Press, Push Press, Push Jerk ~ Deadlift, SDHP, Med Ball Clean Metcon Metcon comes first today. Metcon (4 Rounds for time) 4 Rounds, One Every 5:00 ~Row 500 meters ~50 Double…

CrossFit Rubicon – NewYou Challenge Skills and Drills Warm-up (No Measure) 2 Rounds: 200m Rowing Erg 10 Shoulder pass throughs 5 pushups 10 Air Squats Warm-up (No Measure) Skill: Barbell Deadlift, KB Deadlift, The box: Step ups, Jumps, Scaling Metcon Metcon (Time) 7 rounds for time, time capped. 8 Deadlifts/KB Deadlifts 8 Pushups 8 Box…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) “Limber 11” with thanks to Joe Defranco. The process in handy GIFs: http://imgur.com/a/476PX (15:00 max) ~ Foam roll IT Band ~ Roll Adductors ~ SMR Glutes: Lax Ball or Roller ~ Bent Knee Crossovers ~ Rollovers into split stretch ~ Rocking Frog Stretch ~ Fire Hydrants ~…

CrossFit Rubicon – NewYou Challenge Skills and Drills Warm-up (No Measure) 2 Rounds: 200m Rowing Erg 10 Shoulder pass throughs 5 pushups 10 Air Squats Warm-up (No Measure) Skill: Barbell Deadlift, KB Deadlift, The box: Step ups, Jumps, Scaling Metcon Metcon (Time) 7 rounds for time, time capped. 8 Deadlifts/KB Deadlifts 8 Pushups 8 Box…

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: Speed Bench Press (6×3) EMOM for 6min. Speed Bench Press: 1x 3 @@50-60%, Change grip every 2 sets (2 sets of close grip, 2 sets of std width…

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