04/03/2019

3
Apr

04/03/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

3 minutes SRM

2 minutes Froggy Stretch

1 minute Saddle Pose

Warm-up

Warm-up (No Measure)

Warm-up #6
2 Steady Rounds:

10 Calorie Air Bike

5 Boot Straps

5/side Spidermans

20m Bear Crawl

20m High Knees

20m Butt Kickers

Barbell Warm-up #3 (No Measure)

2 Steady Rds:

5 Good Mornings

5/side Elbow Rotations

5 Tempo Front Squats (2 seconds down, 2 seconds hold, explode up)

Strength

Paused Front Squat (3-3-3-3-3-3)

Build up to 75% of your 1RM for the Paused Front Squat

WOD

Potty Training (Time)

21 – 15 – 9 For time:

– Squat Cleans (135/95)

– Lateral Burpees over the bar
Athletes should have a weight on the bar that they could perform 10 reps unbroken when completely fresh. The barbell touches the ground between every rep and is finished at full hip extension. Lateral bar burpees do not need hip extension.