01/31/2019

31
Jan

01/31/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Basic w/up #1 (No Measure)

500m Row

40 Lunges

30 Air Squats

20 Kipping Swings

10 Boot Straps

Mobility

2 minutes each side:

– Banded Hip Distraction

– Banded Shoulder Distraction

Movement Review

Points-of-Performance:

Kettlebell Swings: https://youtu.be/vdezTMulJ-k

Push-ups: https://youtu.be/_l3ySVKYVJ8

WOD

CRINGE (Time)

For Time:

400m Run

50 Kb Swings (53/35)

400m Run

75 Push-ups

400m Run

50 Kb Swings (53/35)

400m Run
“Unbroken, or not unbroken..THAT… is the ultimate question” – coach

25 minute time cap. Athletes should pick a distance that they can run the entire time. American KB Swings can be Russian Swings if an athletes shoulder mobility requires this adjustment. Modified push-ups or bench push-ups for new athletes.


Foam roll Team…take care of the muscle fascia in the sore spots, don’t be afraid to grab a Rumble Roller and grind it out!!!