04/17/2019

17
Apr

04/17/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

4 minute SRM – Foam Roll

2 minutes per side Banded Hip Distraction

Warm-up

400m Row

30 Air Squats

20 Russian KB Swings

10 Pullups or Kipping Swings

Movement Review

Deadlift:

https://youtu.be/op9kVnSso6Q

WOD

Metcon (No Measure)

EMOTM 20 minutes:

(Even mins) 3 Deadlift (275/185)

(Odd mins) 4 Bar Muscle Ups
Athletes can share bars today if needed and just start on opposing stations. Ever even minute athletes will perform 3 Deadlifts @ 65-75% of your 1RM.

Athltes should pick a weight they are going to use the entire workout.

Alternate options for Bar MU’s include C2B Pullups, Kipping Pullups and Jumping Pullups.

Intermediate:

225-185/155-135

6 C2B Pullups -or- 8 Kipping Pullups

Beginners:

135-95/95-65

4 Kipping Pullups -or- 8 Jumping Pullups

Conditioning

Not For Time (NFT):

500m Row

10 Wall Walks

1200m Air Bike

1 minute Wall Sit

500m Row