Wod

200219

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 Front Squat: 1 Rep Every 1:30 x 3 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as possible. 3 second Pause in the bottom, NO bounce to come back up.

2) Front Squat: 5 Reps Every 2:00 x 3 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as possible.

[Fitness]

1) Pause Kettlebell Goblet Squat: 3 sets of 8

2) Dumbbell Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Load as heavy as possible.

3) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

1: Paused Front Squat

2: Front Squat

1: Kettlebell Pause Goblet Squat

2: Dumbbell Bulgarian Split Squat

Conditioning

Metcon (Time)

[Performance]

40-30-20-10 – for time:

Kipping Handstand Push-ups

Dumbbell Box Step-ups 50/35 @ 24/20

*Time Cap: 12 minutes

[Fitness]

12 Minute EMOM:

1 – 30-50 seconds Handstand Hold

2 – 40-50 seconds Dumbbell Farmers Carry Reverse Lunges

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