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) 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
10 Minute EMOM:
1 – 10-15 Wall Balls
2 – 10-15 Abmat Sit-Ups