05/21/2019

21
May

05/21/2019

Announcements

Monday 5/27 – Memorial Day “MURPH” – holiday schedule (8am, 930am & 11am classes ONLY!!!) Please reserve your spot in advance. Teams welcome, feel free to bring-a-friend, get us their email so we can send them a waiver!

Rubicon Functional Fitness – Functional Fitness

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Mobility

3 minutes SMR

1 minute per side:

– Couch Stretch

– Banded Shoulder Distraction

Warm-up

20 meters each:

– Alt. Air Squats

– Spidermans

– Inchworms

20 seconds each:

– Huggers

– Fanners

– Trunk twists

– Soldier kicks

– Calf stretches

Movement Review

Points of Performance:

Power Cleans – https://youtu.be/GVt4uQ0sDJE

Push Jerks – https://youtu.be/V-hKuAfWNUw

Partner WOD

CAT AND MOUSE (Time)

Teams of 2, For Time (25 Minute Cap):

200 Double Under’s (3:1)

60 Box Jump Overs (24/20)

60 Power Cleans (135/95)

60 Burpees

60 Push Jerks (135/95)

60 Box Jump Overs (24/20)

200 Double Under’s (3:1)
One person works at a time. The weight on the barbell does not change and you and your partner should be using the same bar, ball and box. Reps can be broken up however the team wants as long as they are split in half. If performing this workout solo, break up the reps in half. Scale the DU’s 3 to 1 for singles.

Core

3 Steady Rounds:

20 Abmat Situps

1 minute Plank