01/24/2019

24
Jan

01/24/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 Steady Rounds:

10 Banded Good Mornings

5/direction Banded Side Steps

5 Boot Straps

5 PVC Pass Throughs

5/side PVC Samson

5 PVC OHS

Mobility

2 minutes Each:

– Banded Hamstring Stretch

– Froggy or Banded Froggy Stretch

Movement Review

Movement Points of Performance:

Sumo Deadlift: https://youtu.be/wQHSYDSgDn8

Sumo Deadlift High-Pull (SDHP): https://youtu.be/o6QniJ9FaGA

Strength

Sumo Deadlift (3 x 5)

Athletes should take 3-4 sets to build up to 75% of your 1RM. Then perform 3 sets of 5 reps at that weight.

WOD

HOT DIGGITY (Time)

3 Rounds For Time:

400 M Run

15 SDHP (95/65)

10 Toes-to-bar
20 minute time cap on today’s workout. Athletes should start by picking a distance that they can run the entire time on all three rounds. If unable to run, Air Bike 1200 meters. Find a controllable weight for the SDHP, peeps will struggle to get their elbows high-and-outside if there is too much weight on the bar. Modify the T2B with Knees-to-chest, or a kipping straight leg toe raises.