CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Down and ups Down and ups, Elbows High Scarecrow Cleans Hang Power Clean Hang Clean (Knee) Clean Snatch: Down and UP Down and Up Elbows High Muscle Snatch Hang Power Snatch Hang Snatch Snatch Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many…

CrossFit Rubicon – NewYou Challenge Warm-up Metcon (AMRAP – Reps) Partner Tabata Slam Balls SlamBalls : Sampson Stretch Weightlifting Deadlift (5×5) Metcon Metcon (Time) 5 Rounds 20 double/single unders 10 kb Swings Dessert Optional Tabata Supine K2E Max TOTAL reps for all 8 rounds

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 sets w. PVC – 10 Pass Throughs – 10 Around the worlds – 10 OHS + 2 sets w. Empty Bar 10 SDHP 10 Thrusters Metcon Metcon (Time) For time: Run 400 Meters 50 SDHP (75, 55) Run 400 meters 50 Thrusters (75, 55) Run 400…

CrossFit Rubicon – Varsity Warm-up Warm-up (No Measure) 2 sets w. PVC – 10 Pass Throughs – 10 Around the worlds – 10 OHS + 2 sets w. Empty Bar 10 SDHP 10 Thrusters Metcon Metcon (Time) For time: Row 400 Meters 50 SDHP (55, 35) Row 400 meters 50 Thrusters (55, 35) Row 400…

CrossFit Rubicon – NewYou Challenge Skills and Drills Warm-up (No Measure) Skill: Front Squat, Push Press, Thrusters Strength SuperSet 1A: Push Press (3×5) Record weight of last set 1B: Front Squat (3×5) Record weight of last set Metcon Metcon (Time) “Fran” 21-15-9 Pullups Thrusters

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) KB Warm-up 2 Sets of: 5 Goblet Squats 5 Russian Swings 10 Lateral Goblet Squats (5 each side) 5 Full Swings 5 Front Rack Lunges Strength 1: Back Squat (3×5@40%) Light, explosive out of the hole. 2: Single Leg KB RDLs (3x8ea, ascending) record kb weight Metcon…

CrossFit Rubicon – NewYou Challenge Skills and Drills Warm-up (No Measure) Skill Stations: A- Row instruction B- The box: Step ups, Jumps, Scaling C- KB Deadlift, Metcon Metcon (Time) 7 rounds for time, time capped. KB Deadlifts 8 Pushups 8 Box Jumps/Step Ups, 20/13 Intermediate: 5 rounds Scaled: 3 rounds, Plate Step Ups

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 rounds Swinging Cindy: 5 pullups 10 Pushups 15 Squats 20 Kb Swings Strength 1: Split Jerk (very heavy Single, twice) 85%-90% 2: Bench Press (Very Heavy Single, twice, full count at chest) 85%-90% 3A: 1 Arm KB Rows (5x10ea, AHAP) record heaviest set 3B: Scull Crushers/Close…

CrossFit Rubicon – NewYou Challenge Skills and Drills Warm-up (No Measure) Skill Stations: A- Row instruction B- KB Deadlift, C- The box: Step ups, Jumps, Scaling Metcon Metcon (Time) 7 rounds for time, time capped. KB Deadlifts 8 Pushups 8 Box Jumps/Step Ups, 20/13 Intermediate: 5 rounds Scaled: 3 rounds, Plate Step Ups

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Barbell Warm-up x 3 sets: 5 Deadlifts 5 Hang Muscle Cleans 5 Front Squats 5 Jerks *20s pigeon pose ea side after each set. Add weight after each set but keep loads light. Then… Glute Activation: -3 x around the mat – hip thrusts on floor x…

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