01/17/2019

17
Jan

01/17/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

500 M Row

40 Lunges

30 KB Swings

20/side Leg Swings

10 Inchworms

Mobility

1 minute per side Banded Calf and Hamstring laying with your back on the ground and one leg/foot up

2 minute Froggy Stretch or Banded Olympic Squat Test

Movement Review

Watch these videos for the movement Points-of-Performance.

Back Squat: https://youtu.be/ultWZbUMPL8

Double Under’s: https://youtu.be/-tF3hUsPZAI

Abmat Sit-ups: https://youtu.be/_HDZODOx7Zw

Strength

Back Squat (3-3-3-3, 3 x 3)

Take 3 – 4 sets to build up to 80% of your 1RM and then perform 3 sets of 3 reps at the same weight. Athletes have 15 minutes to complete this section.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
This staple benchmark workout is back again for all the brand new folks to finally meet the “girl” WOD named ANNIE that might leave you with the coveted “Functional Fitness Tramp Stamp” or finding out how much you love to jump rope. This WOD is also another opportunity for the veterans who have danced with ANNIE before the chance to take another stab at seeing how much their Double Under’s have improved and whether or not you had too much coffee or ate the wrong lunch…Scaling options are condensing the rep scheme down and modifying DU’s to a (3:1) on Singles. Singles = 150, 120, 90, 60, 30