04/15/2019

15
Apr

04/15/2019

Rubicon CrossFit – CrossFit

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Warm-up

Warm-up #2 (No Measure)

3 Steady Rounds:

12/10 Calories Air Bike

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Strength

Cluster + Thruster (1 + 1, 1 + 1, 1 + 1, 1 + 1, 1 + 1, 1 + 1)

E2OTM 10 minutes. Athletes will perform 1 Cluster plus 1 Thruster every 2 minutes for 10 minutes. Add weight every set. Athletes should take 5 minutes to warm up to a moderate weight and take small jumps from there.

WOD

HEARTBREAK KID (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders (3:1)
21 minute time cap. Athletes should pick a weight that they could perform 10 reps unbroken when fresh. Scaling chest to bar pull-ups, athletes can perform kipping pull-ups or any jumping variations. Double under’s are scaled 3 to 1 for single under’s.

Mobility

10 minutes SRM – Foam, Rumble or any of the balls or a mix of these.