Wod

200211

Announcements

「臨時休業のお知らせ」

2月23日(日曜日)はビルメンテナンスの為、
Boxを臨時休業とさせて頂きます。

We will be closed on the 23rd of February
due to the facility maintenance.

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「2月、祝日営業のご案内」

11日(火曜日)、24日(月曜日)は祝日営業となります。

11時 CrossFit Class
12時 CrossFit Class
13時 Open Gym

以上、よろしくお願い申し上げます。

February 11th(Tue) and 24th(Mon) are national holidays.
The class schedule is following.

11:00 CrossFit Class
12:00 CrossFit Class
13:00 Open Gym

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Pause Back Squat: 2 Reps Every 2:00 x 3 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Pause for 3 seconds in the bottom of the Squat.

2) Back Squat: 7 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as possible.

[Fitness]

1) Dumbbell Bulgarian Split Squat: 3 sets of 8/side

Perform this on one side before switching to the other side.

2) Dumbbell Goblet Sumo Stance Good Morning: 3 sets of 12

1: Pause Back Squat

2: Back Squat

1: Dumbbell Bulgarian Split Squat

2: Dumbbell Goblet Sumo Stance Good Morning

Conditioning

Metcon (4 Rounds for calories)

[Performance]

4 rounds for Max Reps or Calories:

40 seconds V-Ups

20 seconds Rest

40 seconds Assault Bike

20 seconds Rest

40 seconds Burpees

20 seconds Rest

[Fitness]

4 rounds for Max Reps or Calories:

40 seconds Abmat Sit-Ups

20 seconds Rest

40 seconds Assault Bike

20 seconds Rest

40 seconds Burpees

20 seconds Rest

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