Wod

200519

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1) Every 2:00 x 8 sets:

Odd – 100ft Dumbbell Farmers Carry + 10 Russian Kettlebell Swings + 10-20 Tuck Crunches

Even – 400/350m Row

Scale reps/distances as needed. We’re looking for about 1:30-1:40 worth of work.

2) For time:

30-20-10 Feet Elevated Ring Rows

10-20-30 Burpee Box Jump Overs 24/20

Scale as needed. *For ring row, use false grip and use box to keep feet elevated higher than head.

Extra Work:

3) Prone Dumbbell Rows: 4 sets of 20

Rest 90-120 seconds between sets. Load as heavy as possible. Focus on a good finish and contraction.

[Fitness]

1) Every 2:00 x 8 sets:

Odd – 100ft Dumbbell Farmers Carry + 10 Russian Kettlebell Swings + 10-20 Tuck Crunches

Even – 400/350m Row

Scale reps/distances as needed. We’re looking for about 1:30-1:40 worth of work.

2) For time:

30-20-10 Ring Rows

10-20-30 D-Ball Bear Hug Box Step-Overs 40/30lb 24/20″

Scale as needed.

Extra Work:

3) Prone Dumbbell Rows: 4 sets of 20

Rest 90-120 seconds between sets. Load as heavy as possible. Focus on a good finish and contraction.

Metcon (Time)

Description:

1) Every 2:00 x 8 sets:

Odd – 5/side Tempo Cossack Squat 3010 – in the remaining time amrap Bird Dog Plank

Even – 10/side Single Leg Glute Bridge – in the remaining time amrap Tuck Crunches

Perform Glute Bridge all on 1 side, then switch to the other.

2) For time:

30-20-10 Tempo Bottle Bent Over Rows 3010

10-20-30 each side Mountain Climbers

Scale as needed.

Extra Work:

3) Tempo Bottle Bird Dog Rows on the floor 3010 : 4 sets of 10

Rest 90-120 seconds between sets. Focus on a good finish and contraction.

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