CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 400 run 3 rounds Cindy then… 3×2 of Tall Clean and Tall Jerk for review Strength Clean and Jerk (6×2, ascending) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 10 Deadlifts (225, 155) 10 Burpees L3: (185, 125) L2: (135, 95) L1: (115, 75) (6 Burpees)…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Upper Back/Tricep Warm-up 2 Sets of: 10 Passthroughs 10 Teacups 10 Banded Face Pulls 10 Dive Bomber Pushups Strength 1: Bench Press (6×6, Wide Grip @75%) Rest 90sec between sets 2: Push Press (HEAVY Six, touch-n-go) rest 60sec between sets 3: BB Bicep Curls (4×8) NO rocking…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Limber 11 Strength Front Squat (2 @75%, EMOM 8, Speed Squats) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Wallballs (20, 14) 25 Mountain Climbers and 20 Double Unders after each set. Dessert KB Squat with Lowering (3×8, Ascending)

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 5:00 Everybody is “IT!” then.. 5:00 Fine points of Hand Stand Holds and scaling Strength Metcon (Weight) Farmers Carry & Rack Carry3 supersets of: Kb Farmers Carry for 100m and Double KB rack position carries. Rest 60 sec between sets. Metcon Metcon (Time) For time: 50 Calorie…

CrossFit Rubicon – NewYou Challenge Buy-in/Skills 10m of Eternal Consciousness (AMRAP – Rounds) minute 1, 1 x 10m length minute 2, 2 x 10m lengths minute 3, 3 x 10m lengths etc… for 8 minutes Warm-up (No Measure) Med Ball Clean, Burpee Metcon Metcon (Time) 50 med ball Cleans for time EMOM: 3 burpees Dessert…

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. then… Lax Ball on Pecs x 30s each Strength Floor Press (1rm) Metcon Metcon (AMRAP – Rounds and Reps) “AMRAP 12: 7 Hang Pwr Cleans (115, 75) 7 S20H (115,…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 10:00 50 Jumping Jacks then, 2 Sets of: 10 Walking Lunges 10 Supermans 10 Push-ups 100m run then: Foam Roll x 10 passes each: – Thoracic Spine – Lats + Movement review Strength 1: Tall Kneeling to Standing w/KBs (4x4each AHAP) https://www.youtube.com/watch?v=jTw1g1nQ9PM 2: KB Bottoms up Waiters…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) Movement standards and review: WallBalls and SDHP Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 8:00 Coaches choice of… – High Knees – Butt Kickers – Soldier Kicks – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle then… 5:00 Foam Roll x 10 passes ea – Adductors Pigeon Pose x 30s ea. side…

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 Bench Press (5×5, Wide Grip @75%) 2: Snatch Pull, from high hang (3×8 ascending) 3a: Seated KB Presses (2x12each) 3b: 1 Arm KB Rows (2x20ea) 4: KB Squat with…

Pop up form test 3.

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