Wod

200511

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Reps)

[Performance]

1a) Every 2:00 x 6 sets – Barbell Front Squat:

Set 1 – 7 Barbell Front Squats

Set 2 – 5 Barbell Front Squats

Set 3 – 3 Barbell Front Squats

Set 4 – 7 Barbell Front Squats

Set 5 – 5 Barbell Front Squats

Set 6 – 3 Barbell Front Squats

Warm-up as needed. You should be building loading through each set through the 3 set cycle.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers)

Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have a heavier Dumbbell at the Farmers Position, and a lighter on at the Front Rack.

1c) 19:00 – 22:00 – 3 minute AMRAP: Dumbbell Goblet Good Mornings

Focus on position over speed. As many quality reps as you can do in a minute.

2) 8 minute Up Ladder:

3 Kettlebell Sumo Deadlift High-Pulls 53/35

6 Toes-To-Bars

Work is perform 3+6, 6+12, 9+18, 12+24, and so on until 8 minutes is up.

Metcon (AMRAP – Reps)

[Fitness]

1a) Every 2:00 x 6 sets – Dumbbell Front Squat:

Set 1 – 15 Dumbbell Front Squats

Set 2 – 12 Dumbbell Front Squats

Set 3 – 9 Dumbbell Front Squats

Set 4 – 15 Dumbbell Front Squats

Set 5 – 12 Dumbbell Front Squats

Set 6 – 9 Dumbbell Front Squats

Warm-up as needed. You should be building loading through each set through the 3 set cycle. After each Front Squat set is done, perform 10-15 Arch-ups/Supermans with a 1 second pause at the top of each rep.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers)

Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have a heavier Dumbbell at the Farmers Position, and a lighter on at the Front Rack.

1c) 19:00 – 22:00 – 3 minute AMRAP: Dumbbell Goblet Good Mornings

Focus on position over speed. As many quality reps as you can do in a minute.

2) 8 minute Up Ladder:

3 Kettlebell Sumo Deadlift High-Pulls 35/26

6 Abmat Sit-ups

Work is perform 3+6, 6+12, 9+18, 12+24, and so on until 8 minutes is up.

Metcon (No Measure)

[At-Home] Courtesy of Sean Waxman

Warm Up:

Perform the following in order 3x through (at a casual pace, don’t race):

10 Alternating Lunges

10 Inchworms

10 Worlds Greatest

10 Scorpion Stretch

10 Pigeon Stretch

30 sec. Plank

Today’s workout is about time under tension. While getting some semblance of conditioning work. This is a three-part workout. Superset the Push Ups and Split Squats. A superset is when two different movement patterns are performed consecutively without rest between. After completing a set of both movements, you rest. For all movements today, rest 1 minute between sets.

Main Workout:

Part I:

Deadbugs, 5 sets of 5 repetitions on each side.

Rest minute between sets

Part II:

Perform 7 rounds of the following:

1 Round =

5 Tempo Push Ups (Go down slow, 5 seconds)

5 Tempo Split Squat (Descend slowly – 5 seconds)

Rest 1 minute between Rounds

Part III:

Repeat the following 3x:

Wall Sit Hold (hold for as long as you can)

Rest 1 minute

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