Wod

200513

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

1a) 0:00 – 7:00 – 7 minute AMRAP:

40 seconds Kettlebell Piston Press

3/side Turkish Get-up

10 Lateral Lunges w/Pause in the Bottom, Bodyweight

Use this as additional warm-up and an opportunity to work on positioning and stability.

1b) 8:00 – 20:00 – Every 1:00 x 12 sets:

Sets 1-4: 10 Tempo Dumbbell Bench Press, 3010

Sets 5-8: 10/direction Seated Plate Around the Worlds

Sets 9-12: 10/side Single Arm Dumbbell Push Press

Pick weights you can maintain for all 4 sets of each movement. Perform 4 sets of one movement, then 4 of the next, and finally 4 of the third.

1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF:

Station 1 – Plank Shoulder Taps

Station 2 – Wall Squat Therapy Hold @ Bottom

Station 3 – Russian Kettlebell Swings

Rotate each round from one station to the next. For the Squat Therapy, establish an appropriate start position, Squat to the bottom, and hold that position for the 40 seconds.

1d) 36:00 – 40:00 – 4 minute AMRAP:

10 Prone Snow Angels

10 Strict Knees Raises/Toes-to-bar

AMRAP for quality, not for speed.

Metcon (No Measure)

[Fitness]

1a) 0:00 – 7:00 – 7 minute AMRAP:

20 seconds/side Single Arm Kettlebell Overhead Hold

3/side Turkish Get-up

10 Lateral Lunges w/Pause in the Bottom, Bodyweight

Use this as additional warm-up and an opportunity to work on positioning and stability.

1b) 8:00 – 20:00 – Every 1:00 x 12 sets:

Sets 1-4: 10 Tempo Dumbbell Floor Press, 3010

Sets 5-8: 10/direction Seated Plate Around the Worlds

Sets 9-12: 10/side Single Arm Dumbbell Push Press

Pick weights you can maintain for all 4 sets of each movement. Perform 4 sets of one movement, then 4 of the next, and finally 4 of the third.

1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF:

Station 1 – Plank Shoulder Taps

Station 2 – Wall Squat Therapy Hold @ Bottom

Station 3 – Russian Kettlebell Swings

Rotate each round from one station to the next. For the Squat Therapy, establish an appropriate start position, Squat to the bottom, and hold that position for the 40 seconds.

1d) 36:00 – 40:00 – 4 minute AMRAP:

10 Prone Snow Angels

10 Strict Knees Raises/Toes-to-bar

AMRAP for quality, not for speed.

Metcon (No Measure)

Description:

[At-Home]

1a) 0:00 – 7:00 – 7 minute AMRAP:

1 Minute Double Bottle Overhead Hold

3/side Bottle Turkish Get-up

10 Lateral Lunges w/Pause in the Bottom, Bodyweight

Use this as additional warm-up and an opportunity to work on positioning and stability.

1b) 8:00 – 20:00 – Every 1:00 x 12 sets:

Sets 1-4: 8-10 Tempo Offset Push-Ups, 2020

Sets 5-8: 20 seconds/side Clamshell Side Planks

Sets 9-12: 8-10 Yoga Push-Ups

Pick weights you can maintain for all 4 sets of each movement. Perform 4 sets of one movement, then 4 of the next, and finally 4 of the third.

1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF:

Station 1 – Plank Shoulder Taps

Station 2 – Wall Squat Therapy Hold @ Bottom

Station 3 – Frog Pump

Rotate each round from one station to the next. For the Squat Therapy, establish an appropriate start position, Squat to the bottom, and hold that position for the 40 seconds.

1d) 36:00 – 40:00 – 4 minute AMRAP:

10 Prone Snow Angels

10 Sit-Ups (If able, try old school sit-up: https://youtu.be/1LrY4Ie3CnQ)

AMRAP for quality, not for speed.

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