Wod

200518

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (4 Rounds for reps)

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

Set 1 – 7 Pause Front Squats

Set 2 – 5 Pause Front Squats

Set 3 – 3 Pause Front Squats

Set 4 – 7 Pause Front Squats

Set 5 – 5 Pause Front Squats

Set 6 – 3 Pause Front Squats

Warm-up as needed. You should be building loading through each set through the 3 set cycle. Pause in the bottom of the Squat for 2-3 seconds one each rep.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge

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. Stand on a plate/box, anywhere from 1-6″ depending on your flexibility. Switch sides of the Kettlebell after 5 reps.

1c) 19:00 – 23:00 – 4 minute AMRAP:

5/side Kettlebell Windmills

20 Hollow Rocks

AMRAP for quality not for speed. Take your time. Perform Windmills all on 1 side, then switch to the other.

2) 4 rounds for Max Reps:

40 seconds Bike/Row

20 seconds Rest

40 seconds Air Squats

20 seconds Rest

Get after it and go hard. Max Reps at each station.

Metcon (4 Rounds for reps)

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

Set 1 – 12 Dumbbell Pause Front Squats

Set 2 – 9 Dumbbell Pause Front Squats

Set 3 – 6 Dumbbell Pause Front Squats

Set 4 – 12 Dumbbell Pause Front Squats

Set 5 – 9 Dumbbell Pause Front Squats

Set 6 – 6 Dumbbell Pause Front Squats

Warm-up as needed. You should be building loading through each set through the 3 set cycle. Pause in the bottom of the Squat for 2-3 seconds one each rep.

After each Front Squat set is done, perform 10-15 un-loaded Sumo Stance Good Mornings.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge

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. Stand on a plate/box, anywhere from 1-6″ depending on your flexibility. Switch sides of the Kettlebell after 5 reps.

1c) 19:00 – 23:00 – 4 minute AMRAP:

5/side Kettlebell Windmills

20 Hollow Rocks

AMRAP for quality not for speed. Take your time. Perform Windmills all on 1 side, then switch to the other.

2) 4 rounds for Max Reps:

40 seconds Bike/Row

20 seconds Rest

40 seconds Air Squats

20 seconds Rest

Get after it and go hard. Max Reps at each station.

Metcon (4 Rounds for reps)

[At-Home]
1a) Every 2:00 x 6 sets – Front Squat:

Set 1 – 12 Tempo Pause Front Squats

Set 2 – 9 Tempo Pause Front Squats

Set 3 – 6 Tempo Pause Front Squats

Set 4 – 12 Tempo Pause Front Squats

Set 5 – 9 Tempo Pause Front Squats

Set 6 – 6 Tempo Pause Front Squats

Warm-up as needed. 3 seconds descent. Pause in the bottom of the Squat for 2-3 seconds one each rep. After each Front Squat set is done, perform 10-15 un-loaded Sumo Stance Good Mornings.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5-8/side Prisoner Bulgarian Split Squats

Put your back foot on a 2-4inch box.

1c) 19:00 – 23:00 – 4 minute AMRAP:

5/side Bottle Windmills

20 Hollow Rocks

AMRAP for quality not for speed. Take your time. Perform Windmills all on 1 side, then switch to the other.

2) 4 rounds for Max Reps:

40 seconds Mountain Climbers

20 seconds Rest

40 seconds Air Squats

20 seconds Rest

Get after it and go hard. Max Reps at each station.

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