Rubicon Functional Fitness – Functional Fitness
15/side Banded Side Steps
10/side Banded Trunk Twists
20m 3x Air Squat + Broad Jump
20m High Knees
20m Butt Kickers
2min/side Banded Shoulder Distraction
Athletes will have 5 minutes to warm-up their pullups. If unable to do kipping pullups, jumping pullups are recommended, try to avoid the bands.
HOT SEAT (3 Rounds for reps)
AMRAP 2: Calorie Air Bike
AMRAP 2: Abmat Situps
AMRAP 2: Pull-ups
2 athletes start at a time on the air bike which is where everyone will start. Transition to the next movement with 5-10 seconds to get ready for the next movement and to clear a space for the next athlete. Athletes will score total calories and reps for each of the 3 rounds
Power Snatch (5 x 3)
There will be NO pressing in the power snatch movement today folks…or ever again for that matter, find a weight that you can comfortably drop under with the arms locked out! If you are pressing it overhead to lock out the arms…go down in weight…get it right and don’t hurt yourself! Athletes should aim for 75% of their 1RM and then perform 5 sets of 3 reps at the same weight.