CrossFit Rubicon – CrossFit Max Height Box Jump, Rubicon (Distance) Must hit the same height box twice. 15 minutes time cap Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Scaled to 10# Scaled to 50 reps or 25 reps for those not participating in the challenge or not doing their benchmark testing today. Strength…

CrossFit Rubicon – CrossFit Tabata Row (Distance) 8 rounds for Distance 20 seconds effort 10 seconds restDamper setting is users-choice. 1-Mile Run (Time) Max Effort 1-Mile Run 400m Carry (Time) For time Carry KB for 400m, 70#/53# Scaled: 35#

CrossFit Rubicon – CrossFit Pull-ups (Total of three attempts) Record scaling, if any, in detail to maintain data point for retest in May. Hands come off the bar, the set is complete. Push-ups (Total of three attempts) To be done as hand-release pushups with the chest and hip on the ground only long enough to…

CrossFit Rubicon – NewYou Challenge Pull-ups (Total of three attempts) Record scaling, if any, in detail to maintain data point for retest in May. Hands come off the bar, the set is complete. Push-ups (Total of three attempts) To be done as hand-release pushups with the chest and hip on the ground only long enough…

CrossFit Rubicon – CrossFit Rubicon Total Fun. Hard as hell, but fun. That’s the rule. Here are some basic precautions that need to be followed for safety: 1. Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) “Limber 11”

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 10:00 Total Animal Crackers Warmup then… Pigeon Pose on Box x 1:00 each side Strength 1: Back Squat (3×5, ascending, VERY heavy but not to failure.) 2: Good Mornings (3×8, Accross) Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 4 ~8 Hang Cleans (95, 65) ~8…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) 10:00 Total Animal Crackers Warmup then… Pigeon Pose on Box x 1:00 each side Strength 1: Back Squat (3×5, ascending, VERY heavy but not to failure.) 2: Good Mornings (3×8, Accross) Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 4 ~8 Hang Cleans (95, 65)…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Burg Warmup for Clean & Jerk Shoulder and Tricep MOB Strength 1: 1 Hang Pwr Clean + 1 Jerk (push or split) (1 every 90 sec @ 75%) 2: Close Grip Bench (4 x 6 ascending) 3A: Bradford Presses (3×20, accross) 3B: Close Grip Chin-Ups (3 x…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) Burg Warmup for Clean & Jerk Shoulder and Tricep MOB Strength 1: 1 Hang Pwr Clean + 1 Jerk (push or split) (1 every 90 sec @ 75%) 2A: Close Grip Chin-Ups (3 x 8) 2B: Russian Twists (3×20) Metcon Metcon (AMRAP – Reps) Tabata mashup,…

Pop up form test 3.

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