CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 10 Burpees + 10 Lunges then… 2 Rounds w. a barbell 5 Hang Muscle Cleans 5 Hang Squat Cleans 5 Push Press 5 Jerks then… 30 Sec Lax Ball on Glutes/side Strength Metcon (Weight) Max Load in 8:00: 2 Hang Squat Cleans 2 Jerks10:00 to warm up…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) PVC Segmented Snatch Grip Deadlift Review then… 2 rounds with barbell: 5 Sn Grip Deadlifts 5 Muscle Snatches 10 Goodmornings 10 Back Squats *Add some weight and repeat Then…. 2 times round a stall mat of X-Band Walks Strength Snatch Grip Deadlift (5×4, ascending) 15:00 – Adv:…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) PVC Segmented Snatch Grip Deadlift Review then… 2 rounds with barbell: 5 Sn Grip Deadlifts 5 Muscle Snatches 10 Goodmornings 10 Back Squats *Add some weight and repeat Then…. 2 times round a stall mat of X-Band Walks Strength Snatch Grip Deadlift (5×4, ascending) 15:00 –…

CrossFit Rubicon – CrossFit Strength 1: Sumo Deadlift (5×2 @ 80%) 10:00 to get to 80% then 5min emom x 2 reps 2: Push Press (5×2@80%) 10:00 to get to 80% then 5min emom x 2 reps 3: Front Squat (5×2@80%) ~ 10:00 to get to 80% then 5min emom x 2 reps Metcon Total…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Run 400m. Snatch Burg Warmup then… Foam roll Glutes and Lats Strength Power Snatch (work to heavy double, 15:00) Scaling: do sets of two as time permits and work on form, only increasing weight as form allows beginners work hang power snatch Metcon Metcon (AMRAP – Reps)…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) LImber 11 Strength Deadlift (1rm) Scaling: 3rm 5×5 ascending for begginers Metcon Salted (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15 Burpees to Plate 15 Walking Lunges 45/25 15 Push-ups L2: (40s Attempts) L1: (60 Singles) BW Lunges

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Roxanne then…. Foam roll 10 Passes Each – Lats – IT Bands – Thoracic Spine Strength Metcon Bench Press (1rm) Scale: 3rm Beginners: 5×5 20:00 Metcon (5 Rounds for time) Every 3:00 x 5 Sets. 20 Wallballs (20, 14) 15 Box Jumps w. step down (24, 20)…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) Review: Squat Pushup Row Jump Rope 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. RFT O’Neil Aerobic Test (Distance) Row for four minutes (wind resistance set to ‘5.’)…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 3 sets 8 deadlifts 8 Front Squats 8 Goodmornings 8 (total) reverse lunges in place 8 Hang Muscle Cleans *rest as needed Strength Front Squat (Find 1RM) Scaling: level 3 find 3rm level 2 5×5 ascending level 1 5×5, across RPE 7 20:00 Metcon Metcon (AMRAP –…

CrossFit Rubicon – NewYou Challenge Buy-in/Skills Warm-up (No Measure) 3 rounds 10 lunges 10 pushups 10 ring rows Metcon Metcon (Time) 50 med ball Cleans for time EMOM: 3 burpees Dessert AbMat Situps (50 for time)

Pop up form test 3.

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