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.