Push Jerk, Shoulder Press/OHS/Push Press/Front Squat/Push Jerk/ Back Squat,

CrossFit Rubicon – CrossFit


Push Jerk (5×2 )


*RPE 8-10

*2 min rest

(25 minutes)


From CrossFit.com – April 2, 2013

Metcon (Time)

10 Shoulder Press, 115/75

15 OHS, 115/75

20 Push Press, 115/75

25 Front Squat, 115/75

30 Push Jerk, 115/75

35 Back Squat, 115/75

(15 minutes)




75/55, 65/45

OHS may be scaled to OH forward lunge steps (15 lunge steps instead of 15 OHS).
This is just one time through. The goal should be to SPRINT through the work to the finish.

Monday, September 21, 2015

CrossFit Rubicon – CrossFit

Skills and Drills

Snatch Balance (3×2 across, moderate)


Snatch (4×2 ascending, heavy)


Front Squat (3×3 at 75%)


KBS – Box Jump Overs – KBS (Time)

50 Russian Swings, 2pd/1.5pd

50 Box Jump Overs, 24″/20″

50 Russian Swings, 2pd/1.5pd
12 min cap

Mini MOB, Strong(er) Posterior, “Snatches at the Gates”

CrossFit Rubicon – CrossFit

Mini MOB instruction time, some strength and a short EMOM, TOO EASY!


Shoulder and HIp MOB circuit


Heavy, challenging, but not failure. “Aggressively Athletic”. Superset:

Front Rack Lunge (4×6)

Glute Bridges (4×6)

Ascending, pause at the top


Metcon (Time)

“Snatches at the Gates”

30 reps of Snatch @ 135/95

5 Burpees EMOM

Scaling options:

-appropriate load at RPE of 7

-3 burpees EMOM

Clean & Jerk, Back Squat, Burpees/Wallballs

CrossFit Rubicon – CrossFit


“A”: 3 Cleans (squat) + 1 Jerk (5×1)

5 sets at a moderate weight; may be ascending or across

“B”: Back Squat (3×5 @ 75%)


We last performed this benchmark on June 5, 2015.

Metcon (AMRAP – Rounds and Reps)


10 Min AMRAP

10 Burpees

20 Wall Ball, 20/14 to a 10′ target


Females use a 9′ target.


Scale wall ball weight as necessary to hit a 10’/9′ target.

KB WIndmills, Strict MUs, Pull/Dip/Situp/Squat

CrossFit Rubicon – CrossFit

Skills and Drills

Part A)



Part B)

Strict MU Practice

Athletes with muscle ups should try to accumulate reps of strict muscle ups – we are not working on kipping today. Whether it is one rep, 5, or more, it is a skill that even seasoned athletes need to work on. MU negatives may be performed if the athlete is not able to pull a strict rep from the bottom.

Athletes who do not yet have muscle ups should work on accumulating time hanging with false grip, performing strict false grip pullups, and learning about the transition (the point between the pull and the bottom of the dip).


Metcon (Time)

5 rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats


As written. No bands for pullups or dips; dips performed on the rings. GHD situps are optional.


No bands for pullups or dips; dips may be performed on the Matador.


Barbell-assisted pullups or a combo of BB-assist + pull-up negatives. Plank push-ups may be subbed for the dips.

Snatch, Thrusters/KBS/Ros

CrossFit Rubicon – CrossFit

Skills and Drills

Halting Snatch Deadlift + Hang Power Snatch (5×2)

Perform a halting snatch deadlift, pausing for a two-count as shown in the video. From that paused position, perform a hang power snatch, taking care not to re-dip to initiate the hang power snatch. Repeat the sequence for each set of 2.
ascending to a difficulty of 7/10


Snatch Deadlift (3×5)


Metcon (Time)


21 Thrusters, 95/65

21 KBS, 2pd/1.5pd

500m Row

15 Thrusters, 95/65

15 KBS, 2-pood/1.5-pood

500m Row

9 Thrusters, 95/65

9 KBS, 2-pood/1.5-pood

500m Row






KBS scaled as needed

400m rows
There is a 15 minute time cap for all levels.

Push Complex/”Nicole”

CrossFit Rubicon – CrossFit


1 Push Press + 1 Push Jerk (3×2 Across)

The weight should be moderately heavy (6-7 out of 10)


Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

As written; all pullup sets must be unbroken. Score is total number of PULL-UPS completed, not number of rounds. No bands are allowed.


Perform 15 pull-ups each round, breaking sets as needed. Score is total number of ROUNDS completed. No bands are allowed.


Perform 10 pull-up negatives per round, resting as needed to ensure quality of movement. Score is total number of ROUNDS completed.

If an athlete cannot perform pull-up negatives, they may instead complete 15 barbell-assisted pull-ups per round.

Snatch, Front Squats/AbMat

CrossFit Rubicon – CrossFit

Today begins our fall weightlifting cycle!

Skills and Drills

(No Measure)

3 x 3 of the following complex (ascending or across): Muscle Snatch + Snatch Balance + Overhead Squat


Snatch (3 x 3)


Metcon (Time)

There is a 15 minute time cap for all levels.

Athletes, please choose your level of scaling based on which is one is as close as possible to 70% of your front squat 1RM.

All front squats are to be pulled off the floor; no racks allowed. Weighted situps can be performed with any weight of choice: plate, DB, KB, slamball, etc., held to the chest.



3 Front Squats, 225/155

15 Weighted AbMat Situps


LV 1) 205/140

LV 2) 185/125

LV 3) 155/105


LV 1) 135/95

LV 2) 115/75

LV 3) 95/65

Friday, September 11, 2015


9/11 Memorial Workout


NOTES: I would suggest half the class start on the row and finish with the run, while the other half start on the run and finish with the row. If athletes need to scale the volume, I suggest cutting the row and run in half (1000m each) and leaving the movement reps untouched. Athletes should scale the movements and weights as needed per their coach’s guidance. For the 2001m run:
1) Make a right out of the gym onto Mill St.
2) Continue until you reach Church St., then make a right onto Church.
3) Make a right onto the WOD Trail.
4) Continue on the trail until you have reached the end of the building where Carboose Brewery is located (the very last visible building on the right).
5) From there, retrace your steps back to the gym.

There are a few different versions of the 9/11 Memorial Day Workout, but the standard one consists of:

Row 2001 meters –

Then 11 reps of the following:

Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 2001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

The 9/11 Memorial Day Workout was created in 2011 to honor the 10th anniversary of the attack and to raise funds for the Disposable Heroes Project (http://dhproject.org/).

Thursday, September 10, 2015



Split Jerk

This is an opportunity to work on split jerk technique and moderately heavy split jerk singles. The priorities today are proper footwork and maintaining locked elbows in the receiving position.



8-10 KB Step Ups, alternating, 24″/20″*
8-10 Strict Pullups or Pullup Negatives
10 Diamond Pushups** or perfect Pushup Negatives

*Holding a pair of KBs, step up onto a box, using as little of the grounded leg as possible, and focusing on doing the majority of the work with the stepping leg. Keep chest up and try to maintain a vertical torso.