Wod

200317

Announcements

いつもご利用ありがとうございます。

この度、新型コロナウィルス感染拡大防止の一環として、一旦、無料レンタルタオルの貸し出しを3/14(土)から期間未定で停止致します。

つきましては、ご迷惑をおかけしますが、ご自身で汗を拭くタオルをご準備頂きますよう宜しくお願い申し上げます。

To avoid the infection of Coronavirus, we temporarily stop free towel service from March 14th. Please bring your own towel. Thank you for understanding.

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

[Fitness]

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

Conditioning

Metcon (3 Rounds for time)

[Performance]

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)

[Fitness]

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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