Wod

200525

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Barbell Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Rear Foot Elevated Kettlebell Front Rack Split Squat

Perform this with kettlebells in the Front Rack Position. Set your rear foot to be elevated 2-4″, use a plate. Perform all 5 reps on one side before switching to the other. Use a moderate load as this is a lot of volume.

1c) 19:00 – 23:00 – 4 minute AMRAP:

10/side Kettlebell Suitcase Deadlifts

20 Mountain Climbers

AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout. Perform all Deadlifts on one side before switching to the other.

2) 3 rounds for time:

20 Kettlebell Deadlifts 70/53

25 Abmat Sit-ups

30 Goblet Squats 70/53

Scale as needed.

Metcon (Time)

[Fitness]

1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10/side Dumbbell Front Squats

Warm-up as needed. Perform 10 Squats hold the Dumbbell on one side, then another 10 holding the Dumbbell on the other side.

During your rest period perform 10 Clam Shells on each side. Build as heavy as form allows.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Rear Foot Elevated Split Squat w/Medball

Perform this with a Medball in the Bear Hug Position. Set your rear foot to be elevated 2-4″, use a plate. Perform all 5 reps on one side before switching to the other. Use a moderate load as this is a lot of volume.

1c) 19:00 – 23:00 – 4 minute AMRAP:

10/side Kettlebell Suitcase Deadlifts

20 Mountain Climbers

AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout. Perform all Deadlifts on one side before switching to the other.

2) 3 rounds for time:

20 Kettlebell Deadlifts 53/35

25 Abmat Sit-ups

30 Air Squats

Scale as needed.

Metcon (Time)

[At-Home]
1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10/side Curtsy Squats

Perform 10 Squats, then another 10 squats on the other side.

During your rest period perform 10 Clam Shells on each side.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Tempo Rear Foot Elevated Split Squat 3010

Set your rear foot to be elevated 2-4″, use books etc. Perform all 5 reps on one side before switching to the other.

1c) 19:00 – 23:00 – 4 minute AMRAP:

10/side Single Leg Romanian Deadlifts

20 Mountain Climbers

AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout. Perform all Deadlifts on one side before switching to the other. Use weight if you have.

2) 3 rounds for time:

20 Prisoner Good Mornings

25 Tuck-Ups

30 Air Squats

Scale as needed.

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