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