Wod

200522

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

[Performance] – aims to perform CrossFit Games Open workouts. Workouts includes the Open specific movements.

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworm + Push-ups

20 Band Pull-Aparts

Use this to get warm, stretch things out, and as an opportunity to work on your Push-ups in a slower fashion. Switch between over and underhand after 10 reps on each set of the Pull-Aparts.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10-15 Double Kettlebell Deadlift

Emphasize speed off the floor and finishing extension aggressively. Set dead on the floor each rep.

1c) 10:00 – 15:00 – 5 minute AMRAP:

5 Clap Push-ups

10 Tuck Jumps

Scale as needed.

1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 25-50ft Kettlebell Marching Romanian Deadlift (https://youtu.be/MAj39DDqrc0 , He demonstrates deep Romanian Deadlift. He calls it Romanian Deadlift Lunge.)

Ideally use the same load as Part B.

2) 9 minute AMRAP:

10 Toes-To-Bars

15 Double Kettlebells Front Rack Squats

50 Double-Unders

Scale as needed. Elbows pointing down in the front rack position.

Metcon (AMRAP – Rounds and Reps)

[Fitness] – aims to produce general physical preparedness.

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworm + Push-ups

20 Band Pull-Aparts

Use this to get warm, stretch things out, and as an opportunity to work on your Push-ups in a slower fashion. Switch between over and underhand after 10 reps on each set of the Pull-Aparts.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10-15 Double Kettlebell Deadlift

Emphasize speed off the floor and finishing extension aggressively. Set dead on the floor each rep.

1c) 10:00 – 15:00 – 5 minute AMRAP:

5 Push-ups

10 Tuck Jumps

Scale as needed.

1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 25-50ft Kettlebell Marching Romanian Deadlift (https://youtu.be/MAj39DDqrc0 , He demonstrates deep Romanian Deadlift. He calls it Romanian Deadlift Lunge.)

Ideally use the same load as Part B. Scale as needed.

2) 9 minute AMRAP:

10 Knees Raises

15 Medball Squats 30/20

50 Single-unders

Scale as needed. Ball held in the Bear Hug position.

Metcon (AMRAP – Rounds and Reps)

Description:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworm + Push-ups

20 Prone Snow Angels

Use this to get warm, stretch things out, and as an opportunity to work on your Push-ups in a slower fashion.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 8-10/side Single Leg Glutes Bridges

1c) 10:00 – 15:00 – 5 minute AMRAP:

5 Push-ups

10 Deck Squats

Scale as needed.

1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 8-10/side Split Stance Romanian Deadlift

Back heel off the floor.

2) 9 minute AMRAP:

10 Tuck-Ups

15 Air Squats

10 Alternating Leg V-Ups

15 Mountain Climbers

Leave a Reply