Wod

200506

By 2020-05-06 5月 7th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance] [Fitness]

1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold

Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down.

1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press

Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other.

1c) 8:00 – 18:00 – Every 2:00 x 5 sets:

15 Dumbbell Bench Press (or Floor Press) +

15 Bent Over Reverse Flyes

Use two different weights, the Bench Press should be significantly heavier than the Bent Over Reverse Flys. Perform the Flys in a strict fashion.

1d) 18:00 – 34:00 – Every 4:00 x 4 sets:

10 Ring Rows +

10 Dumbbell Z-Press +

1:00 Elbow Plank Hold +

50 Single-unders

Break-up the plank hold as needed, but you must accumulate a total of 60 seconds. Scale as needed.

[At-Home]

1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold

Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down.

1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Tiger Sit-Outs

1c) 8:00 – 15:30 – Every 1:30 x 5 sets:

15 Push-Ups +

15 Bent Over Bottle Reverse Flyes

1d) 18:00 – 34:00 – Every 4:00 x 4 sets:

20 Bottle Supinated Bent Over Rows tempo (3-0-1-0) +

20 Bottle Z-Press (3-0-1-0) +

1:00 Elbow Plank Hold

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