04/08/2019

8
Apr

04/08/2019

Rubicon CrossFit – CrossFit

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Mobility

4 minute SRM (Foam roll, Rumble roll or roll on a ball)

Warm-up

Warm-up #1 (No Measure)

2 Steady Rounds:

200m Row

20 Lunges

10 Air Squats

10 Kipping Swings

5 Boot Straps

Strength

Squat Clean and Push Jerk: https://youtu.be/Ruu0F2oWwfU

Squat Clean and Jerk (3x(1+1), 3x(1+1), 2x(1+1), 2x(1+1), 1+1, 1+1)

Athletes will add weight every set. A complex is a Squat Clean and a Push Jerk. Athletes will lift every 2 minutes for 12 minutes. The first 2 sets athletes will perform 3 of the complexes, for the second 2 sets athletes will perform 2 of the complexes, and the final 2 sets athletes will perform 1 complex

WOD

Pain Cave (AMRAP – Reps)

AMRAP 10 minutes:

10 Power Cleans (135/95)

50 DU’s (3:1)