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…

CrossFit Rubicon – Varsity 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 – 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 (3@70%, 3 @80%, 3 or more @90%, 3@80%, 3+@70%) Record 90% set’s load and reps. Scaled: 6…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) X-Band Walks x 2 sets + 20 Walking Lunges 10 Deadlifts (empty BB) 10 Russian Swings then… Accumulate :90 in the bottom of a (perfect) squat Sumo Deadlift (3@70%, 3@80%, 3+@90%) Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) Two Rounds: 10 Trunk Twist with PVC Pipe 10 Bent Over Trunk Twist with PVC Pipe 10 Good Mornings with PVC Pipe 10 PVC Squats then…. 5min AMRAP at warmup pace, less than 80%: 10 medball Cleans 10 pushups Strength A: Bent Over Row (4×6, AHAP) B:…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Strength 1A: Farmer’s Carry (4x100m, AHAP) record load 1B: Metcon (No Measure) Run 4x100m 50% Effort to start, no more than 85% effort for last round Metcon (Time) For time: Run 150 Double Unders 75 KBS (53, 35) Scale: L1: Run 100 Single Unders 50…

Pop up form test 3.

[contact-form-7 404 "Not Found"]