05/15/2019

15
May

05/15/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

5 minutes each:

– Lacrosse Ball your T-Spine are in between your shoulders

– Skills/Dimple Ball your Anterior Deltoid

Warm-up

2 Steady Rounds:

200m Jog

15 Wall balls

10 Med Ball Cleans

5 Inch Worms

Movement Review

Movement Performance Points:

Bench Press: https://binged.it/2E97VaI

Power Snatch: https://binged.it/2EaJSYZ

Ring Dips: https://binged.it/2SpGpJh

Strength

Bench Press (3-3-3-3-3-3)

Athletes have 12 minutes to ascend to a heavy set of 3 reps.

WOD

DOWN & DIRTY (AMRAP – Reps)

AMRAP 12 minutes:

2-4-6-8-10-12-14-16-ETC…

– Power Snatches (105/70)

– Ring Dips
Athletes will complete as many reps as possible in the 12 minute time cap. Perform 2 Power Snatches then 2 Ring Dips, 4 PS’s and 4 RD’s, 6 PS’s and 6 RD’s, 8 and 8, ect.

Intermediate: 85/55, Banded Ring Dips

Beginner: 55/35, Bench Dips