Wod

200214

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.

ーーーーーーーーーーーーーーーーー
「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) Barbell Front Rack Box Step-ups: 3 sets of 10/side

Setup box height so Knee is in line with the Hip Joint. Start around 20% of your 1RM Front Squat. Focus on positioning over load. Alternate reps. Rest 2-3 minutes between sets.

2) Sumo Stance Good Mornings: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

[Fitness]

1) Front Foot Elevated Reverse Lunge: 3 sets of 8/side

Add load if able.

2) Deficit Kettlebell Sumo Deadlift: 3 sets of 12

Just use a small (1-2 inch) deficit. It should be deep enough to keep back flat.

1: Front Rack Box Step-Ups

2: Sumo Stance Good Morning

1: Back Rack Front Foot Elevated Reverse Lunge

2: Deficit Kettlebell Sumo Deadlift

Conditioning

200201 (Time)

[Performance] *Be careful not to injure your back.

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb. ball, 155-lb. barbell

♂ 20-lb. ball, 225-lb. barbell

[Fitness] If you want to prevent back pain…

10 Minute EMOM:

1 – 10-15 Wall Balls

2 – 10-15 Abmat Sit-Ups

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