Wod

200520

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

1a) 0:00 – 5:00 – 5 minute AMRAP:

20 second Active Hollow Hang from Pull-up Bar

20 Supinated Grip Barbell Bent Over Rows

10 V-Ups

Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

6 Mixed Grip Strict Pull-ups

Add load/assistance as form allows.

1c) 11:00 – 21:00 – Every 1:00 x 10 sets:

5/side Single Arm Dumbbell Push Press +

20 Lateral Hops Over Dumbbell

Pick a loading you can maintain for all 10 sets

1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps:

Odd – Dumbbell Bench Press

Even – Alternating Dumbbell Plank Rows

Pick a loading and use the same weights for both movements.

1d) 32:00 – 40:00 – 8 sets of :30 ON/:30 OFF:

Odd – Handstand Hold (Stomach to wall) or Elevated Plank Hold

Even – Mountain Climbers

Pick a position you can hold for all 30 seconds. Max Reps on the Mountain Climbers.

Metcon (No Measure)

[Fitness]

1a) 0:00 – 5:00 – 5 minute AMRAP:

20 second Active Hollow Hang from Pull-up Bar

20 Supinated Grip Barbell Bent Over Rows

10 V-Ups/Tuck-Ups

Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

6 Mixed Grip Negative Pull-ups

Add assistance as needed.

1c) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps:

Odd – Dumbbell Bench Press

Even – Alternating Dumbbell Plank Rows

Pick a loading and use the same weights for both movements.

1d) 11:00 – 21:00 – Every 1:00 x 10 sets:

5/side Single Arm Dumbbell Push Press +

20 Lateral Hops Over Dumbbell

Pick a loading you can maintain for all 10 sets

1d) 32:00 – 40:00 – 8 sets of :30 ON/:30 OFF:

Odd – Handstand Hold or Wall Walk Hold

Even – Mountain Climbers

Pick a position you can hold for all 30 seconds. Max Reps on the Mountain Climbers.

Metcon (No Measure)

[At-Home]

1a) 0:00 – 5:00 – 5 minute AMRAP:

30 second Hollow Hold

30 Supinated Grip Bottle Bent Over Rows

15 V-Ups/Tuck-Ups

Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

10/side Tiger Sit-Outs

1c) 11:00 – 21:00 – Every 1:00 x 10 sets:

20 Single Arm Bottle Standing Piston Press +

5/side Lateral Lunges

1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps:

Odd – Tempo Push-Ups 3010

Even – Alternating Plank Hip Taps *Pause for 1 second at single arm plank position.

1d) 32:00 – 40:00 – 8 sets of :30 ON/:30 OFF:

Odd – Handstand Hold (Stomach to wall) / Elevated Plank Hold / Down Dog Hold

Even – Mountain Climbers

Pick a position you can hold for all 30 seconds. Max Reps on the Mountain Climbers.

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