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Reebok CrossFit Roppongi – CrossFit


Metcon (No Measure)


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 Back Squats starting at 10:00 on the clock. Build as heavy as possible.


1) Dumbbell Bulgarian Split Squat: 3 sets of 6/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


Metcon (3 Rounds for time)


This Rowing program lasts for one month.

*18 minutes

3 sets x 1,000m Row @ 2K PR Pace

Rest 1:00 between sets.

(-> Bike 2,000m)


3 sets x 500m Row @ 2K PR Pace

Rest 1:00 between sets or partner up and keep alternating.

(-> Bike 1,000m or Run on treadmill for 2:00 at fast pace)

1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row

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