Wod

200325

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]

Front Squat: Every 1:30 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed.

[Fitness]

Every 1:30 x 9 sets

Sets 1-3 – 5 Reps / side Dumbbell Farmers Carry Split Squats

Sets 4-6 – 5 Reps / side Single Leg Romanian Deadlifts

Sets 7-9 – 10 Reps Goblet Squats

*Tempo

3,1,X,1

Tempo

Eccentric (descent): 3 seconds

Pause (bottom): 1 second

Concentric (ascend): Explode up

Pause (top): 1 second

Front Squat

Conditioning

Metcon (3 Rounds for time)

[Performance]

This Rowing program lasts for one month.

*25 minutes

3 sets x 1,200m Row @ same pace as last week

Rest 1:00 between sets.

(-> Bike 2,400m)

[Fitness]

3 sets x 750m Row @ same pace as last week

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

(-> Bike 1,500m or Run on treadmill for 2:15 at fast pace)

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