CrossFit Rubicon – CrossFit Strength Deadlift (Heavy x3 for the day; sumo or traditional) Focus on perfect form, NOT maximal weight. Conditioning Metcon (Time) From CrossFit.com – January 18, 2016 https://www.crossfit.com/mt-archive2/009833.html#/comments 21-15-9 Deadlifts, 275/185 Ring Dips For time.NOTE: The deadlifts should be moderately heavy to heavy today (a difficulty of 7 or 8 out of…

CrossFit Rubicon – CrossFit Strength Anywhere between your sets of front squat, perform 3 ME sets of pull-ups. If you cannot perform pull-ups, accumulate a total of 15-20 pull-up negatives. A: Front Squat (Heavy x5) Compare to January 13, 2016. The goal would be to perform a heavy but not maximal front squat x 5,…

CrossFit Rubicon – CrossFit Strength A: Muscle Snatch (1-1-1) http://www.catalystathletics.com/exercise/96/Muscle-Snatch/ B: Power Snatch (3-3-3) These should be performed as TNG. C: Squat Snatch (5-5-5) These should be performed as TNG. Metcon (Time) 100 KBS for time.RX: 2pd/1.5pd INTERMEDIATE: 44lb/1pd SCALED: 1pd/26lb

CrossFit Rubicon – CrossFit 0800 Strength Strength A: Shoulder Press (1-1-1-1-1) B: Push Press (3-3-3-3-3) C: Push Jerk (5-5-5-5-5) Barbell Row (3 X 8) Knees To Elbow (3 X MAX REPS) 0900 FIT CAMP Skills and Drills KB Arm Bar Stretches (6 X 2) KB Windmills (No Measure) Strength Suitcase Deadlift (5 X 5) Metcon…

CrossFit Rubicon – CrossFit Conditioning Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Your score is overall time, including your rest intervals. RX: As written; 5 rounds OR 3 rounds INTERMEDIATE: 3 Rounds of work; not 5 Barbell-assisted pull-ups SCALED: 3 Rounds of work; not…

CrossFit Rubicon – CrossFit Strength Back Squat (Heavy x5) Compare to January 8, 2016. The goal today is to work up to a heavy but not maximal back squat x 5, ideally finishing with a heavier load than on January 8. Conditioning Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Cal Row 20…

CrossFit Rubicon – CrossFit Strength 2-Position Power Clean (Work up to a very heavy single of this complex.) This is a power clean followed immediately by a hang power clean. http://www.catalystathletics.com/exercise/162/2-Position-Power-Clean/ Conditioning Metcon (Time) From CFNE: For time: 15-10-5: Power Clean, 155/105 HSPU Directly into… 15-10-5: Hang Power Clean, 155/105 Ring DipNOTE: This is for…

CrossFit Rubicon – CrossFit Strength Anywhere between sets of power snatch, perform 3 ME sets of TTB. If you cannot perform TTB, toes to rings are acceptable. If you cannot perform those, accumulate a total of 30 hanging leg raises. Pause Snatch (Heavy x2) Pause at the knee for a two-count, then finish the full…

CrossFit Rubicon – CrossFit Strength Thruster (1RM) Use racks. Please strive for TRUE thrusters, which are a continuous upwards movement from a front squat to overhead, instead of thrust-a-jerks (basically a front squat plus a push jerk). Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRX: As written. INTERMEDIATE: Thrusters@75/55 Barbell-assisted pull-ups SCALED: Thrusters@65/45 Ring Rows

CrossFit Rubicon – CrossFit Conditioning Metcon (3 Rounds for time) This workout is originally written as 5 rounds; I will leave that option available as RX+, but for most athletes, 3 rounds is more than enough work. From CFNE: “Power Drill” 5 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings,…

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