CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) AMRAP 8: 4 Shuttle Run 30 Single Unders 20 Shoulder Taps 10 Air Squats Skills and Drills Kettle Bell Swings refine form (No Measure) Modified Russian Swings Strength Metcon (AMRAP – Rounds and Reps) AMRAP 10: 100m Farmer Carry 20 Russian Twists 10 Single Arm/Single Leg Plank…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 Sets of: 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 20 Jumping Jacks then… Banded Shoulder/Lat Stretch x 20s ea. Strength 1: Strict Pull-ups (4×4, wide grip) 2: Handstand Push-ups (4×4, strict.) L2: Box HSPU L1: Piked Pushup Novice: Pushups Metcon Metcon (Time) 3…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Cindy ~after first round: 15 hollow rocks ~after second round: 20-20-20sec planks ~after last round: 30 sec flutter kicks then… Foam Roll, 10 passes each – Quads – IT Bands – Lats – Thoracic Spine Strength Hang Snatch (2 reps EMOM in 7, Ascending) Scaling:…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) 3 Rounds of Ring Rows Cindy Skills and Drills Hang Power Snatch (2 reps EMOM in 5 ) Strength Back Squat (5 x 5, ascending) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: ~Run 200m ~10 S20H ~8 T2B/Knee Raises ~6 Hang Pwr Snatch Tabata Abmat…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Coaches Choice

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) BTB Roxanne then… Upper Back/Tricep Warm-up 2 Sets of: 12-15 Banded Pushdowns 12-15 Banded Pull-aparts + Floor Press Review Strength 1: Floor Press (5×4 w/bottom pause, ascending) 2: Floor Press (3 sets to heavy single) Partner Spot is required 3: Snatch Pull from hang + Muscle Snatch…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) BTB Roxanne then… Upper Back/Tricep Warm-up 2 Sets of: 12-15 Banded Pushdowns 12-15 Banded Pull-aparts + Floor Press Review Strength 1: Floor Press (5×4 w/bottom pause, ascending) 2: Floor Press (3 sets to heavy single) Partner Spot is required 3: Snatch Pull from hang + Muscle…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 400m Run + 20 Walking Lunges 20 Supermans 20 Jumping Jacks 20 Sit-ups 20 Push-ups Strength 1: Power Clean (3×3@75%) reset each rep, hang is from the knee 2: Sumo Deadlift (3 @ 60% EMOM in 8) Speed work. Metcon Metcon (Time) 5 RFT: 15 Front Squats…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Limber 11 Skills and Drills Metcon (No Measure) Skill Training EMOM 12: ODD Mins: 30s of Work EVEN Mins: 30s of Work *Pick two skills you need to work at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns Metcon Metcon…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) Limber 11 Buy-In BtB Roxanne (No Measure) Strength Overhead Squat (5×3, ascending) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 25 Cal Row/25 SDHP (45/35) 20 KB Step-ups (24, 20)(45/35) 15 UP UP Down Downs

Pop up form test 3.

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