02/05/2019

5
Feb

02/05/2019

Rubicon CrossFit – CrossFit

View Public Whiteboard

Warm-up

15 – 12 – 9 NFT:

– Leg Swings(each side)

– Air Squats

– Spidermans

Mobility

2 minutes per side:

– Calf Stretches

– Elevated foot Hamstring Stretch

Conditioning

Points of Performance:

Double Under’s:

https://youtu.be/-tF3hUsPZAI

Double-Unders

10 minutes to work on or to find your PR for DU’s.

WOD

Points of Performance:

Shoulder Press: https://youtu.be/xe19t2_6yis

Push Press: https://youtu.be/X6-DMh-t4nQ

Push Jerk: https://youtu.be/V-hKuAfWNUw

Metcon (Weight)

Every 2 minutes on the minute, 20 minutes:

Pressing Complex(ascending each set):

1 – Shoulder Press

3 – Push Press

5 – Push Jerk
Athletes should start light as they ascend every 2 minute set up to a moderately heavy complex on the final. Athletes should try not to jump to quick and build up slowly, you have 10 sets to work. This workout is designed for the barbell to be taken from the rack.