Wod

200512

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1) 20 sets of :40 ON/:20 Off:

Station 1 – Mountain Climbers

Station 2 – KB Front Rack Step-Ups

Station 3 – Dumbbell Plank Rows

Station 4 – Bench Ski Jumpers

For each movement/station perform as many reps as you can in 40 seconds. Pick weights and stick with them for all 5 rounds. Dumbbell Plank rows alternate arms each rep. For step-up, use a box height that puts your knee and hip in line. KB Front Rack, elbows are pointing down not side.

2) Quality reps for time:

30 Dumbbell Hang Power Cleans 35/25

150 Double-unders

15 Tuck Jumps

30 Mixed Grip Bar Rows

15 Tuck Jumps

150 Double-unders

30 Dumbbell Hang Power Cleans 35/25

Scale as needed. For the Mixed Grip Bar Rows switch mixed grip every 5 reps.

[Fitness]

1) 20 sets of :40 ON/:20 Off:

Station 1 – Mountain Climbers

Station 2 – D-Ball Bear Hug Step-Ups

Station 3 – Dumbbell Plank Rows

Station 4 – Bench Ski Jumpers

For each movement/station perform as many reps as you can in 40 seconds. Pick weights and stick with them for all 5 rounds. Dumbbell Plank rows alternate arms each rep.

2) Quality reps for time:

30 Dumbbell Hang Power Cleans 35/25

150 Single-unders

15 Tuck Jumps

30 Mixed Grip Bar Rows

15 Tuck Jumps

150 Single-unders

30 Dumbbell Hang Power Cleans 35/25

Scale as needed. For the Mixed Grip Bar Rows switch mixed grip every 5 reps.

Metcon (No Measure)

Description:

[At-Home]

1) 20 sets of :40 ON/:20 Off:

Station 1 – Mountain Climbers

Station 2 – Reverse Lunge to Knee Lift

Station 3 – Bird Dog Plank

Station 4 – Quadruped Jump Lateral (Hands place are fixed. Feet moves together laterally. Jump on some cushions.)

For each movement/station perform as many reps as you can in 40 seconds. Pick weights and stick with them for all 5 rounds.

2) Quality reps for time:

30 Bottle Hammer Curls

30 Calf Raises + 30 Knee Bent Calf Raises

30 Reverse Burpees

30 Mixed Grip Bottle Rows

30 Reverse Burpees (Inverted Burpee without handstand)

30 Calf Raises + 30 Knee Bent Calf Raises

30 Bottle Hammer Curls

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