Wod

200508

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

[Performance]

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

8/side Split Stance Romanian Deadlifts +

20 second Hollow Hold

Focus on positioning first and foremost. Split stance should be about heel-to-toe in terms of distance. Perform all 8 reps on 1 leg and then switch to the other. Build loading as form allows.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

100ft Dumbbell Farmers Carry +

10-20 Barbell Good Mornings

Load as heavy as possible for the Farmer’s Carry while moving unbroken. Good Mornings pick a rep range that leaves you with enough rest to recover for the following round, focus on positioning over load. Start with an empty bar.

2) 7 minute AMRAP:

15 Box Jump Overs *clear the box 24/20

15 Supinated Grip Bent Over Rows

15 Kettlebell Goblet Squats 53/35lb

Scale as needed. For the Box Jump Over, literally jump over.

Extra Work:

3) 2-3 sets of:

30 Banded Face-Pulls +

30 Banded Glute Bridges

Focus on position and activation over speed.

[Fitness]

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

8/side Split Stance Dumbbell Romanian Deadlifts +

20 second Hollow Hold

Focus on positioning first and foremost. Split stance should be about heel-to-toe in terms of distance. Perform all 8 reps on 1 leg and then switch to the other. Build loading as deemed fit.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

100ft Dumbbell Farmers Carry +

10-20 Medball Bear Hug Good Mornings

Load as heavy as possible for the Farmer’s Carry while moving unbroken. Medball Cleans pick a rep range that leaves you with enough rest to recover for the following round, focus on positioning over load.

2) 7 minute AMRAP:

15 Hurdle Jump Overs 24/20

15 Supinated Grip Bent Over Rows

15 Medball Bear Hug Squats 30/20

Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing or laterally, athletes choice.

Same Extra Work as Performance.

Metcon (No Measure)

[At-Home]

Warm-Up

Mobility Drills

WOD:

a) 0:00 – 10:00 – Every 2:00 x 5 sets:

8-12/side Single Leg Romanian Deadlifts +

20-30 seconds Hollow Hold

b) 10:00 – 20:00 – Every 2:00 x 5 sets:

8-12/side Single Leg Glute Bridges +

20-30 seconds Superman Hold

c) 20:00 – 30:00 – Every 2:00 x 5 sets:

8-12/side Bowler Squats

20-30 seconds Hollow Hold

d) 20:00 – 30:00 – Every 2:00 x 5 sets:

8-12/side Hip Abduction Lift-offs

20-30 seconds Side Plank

Leave a Reply