02/04/2019

4
Feb

02/04/2019

Rubicon CrossFit – CrossFit

View Public Whiteboard

Warm-up

500m Row or 1200m Air Bike…while other athletes perform the “Circles” Warm-Up

CIRCLES (No Measure)

Circles for 30 seconds in each direction:

Arms – Forwards/Backwards

Hips – Right/Left

Knees – Right/Left

Ankles – Right/Left

Strength

Front Squat…we are adding a 2 second PAUSE in the bottom:

https://youtu.be/m4ytaCJZpl0

Paused Front Squat (3-3-3-3, 3 x 3)

Take 4 warm-up sets to build up to 75% of your 1RM and then perform 3 sets of 3 reps at that weight.

Movement Review

Points of Performance:

Dumbbell(DB) Movements:

DB Thruster:

https://youtu.be/M5gEwLTtWbg

DB Cluster:

https://youtu.be/uiKyT6_7bho

DB Man Maker:

https://youtu.be/iMNnvhg1JcM

Gymnastic Movements:

Kipping Pullups:

https://youtu.be/r45xLlH7r_M

Kipping Chest-to-bar(C2B) Pull-ups:

https://youtu.be/p9Stan68FYM

Kipping Bar Muscle-Up:

https://youtu.be/OCg3UXgzftc

WOD

SHIFTING GEARS (Time)

For time:

21 – DB Thrusters (50s/35s)

21 – Pull-ups

15 – DB Clusters (50s/35s)

15 – C2B Pull-ups

9 – DB Man Makers (50s/35s)

9 – Bar Muscle-Ups
Athletes should focus on picking a progression of movements in the gymnastics sections of today’s workout. If unable to do Bar MU’s, jumping bar MU’s are fine as long as you’re sufficient in C2B pull-ups.