Wod

200401

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 your understanding.

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Bench Press: Every 2:00

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Pick weights based on feel.

2) Strict Press: Every 2:00

5 @ 60-65%

3×5 @ 65-75%

Pick weights based on feel.

[Fitness]

Practice push-up

Every 2:00

Sets 1-3 – 8-12 Reps Dumbbell Floor Press

Sets 4-6 – 8-12 Reps Snaking Push-Ups *minimize flexion and extension of the spine.

Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.

2) Banded Triceps Pull-Down (push-down)s: 3 sets of 15-20

*Tuck elbow in.

The elbows must be in the correct position throughout the whole movement.

1: Bench Press

2: Shoulder Press

Conditioning

Metcon (5 Rounds for calories)

[Performance][Fitness]

10 minute EMOM:

Station 1 – 10-15 Wall Balls

Station 2 – 10-20 Calories Row

You choose the weight for the wall balls. Movements should be unbroken and fast.

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