Wod

200526

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Odd – 5/side Single Arm Ring Rows

Even – 10 Double Kettlebell Front Rack Box Step-ups

Step-ups focus on range of motion over loading, get a box height that puts your hip below your knee when foot on the box.

1b) 11:00 – 21:00 – 10 sets of :40 ON/:20 OFF:

Odd – Box Jumps

Even – Double Dumbbells Snatch

Double Dumbbells Snatch is like a Double Kettlebells Swing. Tap the dumbbells to the floor then Snatch it to the Overhead position and repeat. Box Jumps use the same height box you’re stepping on ideally. Jump on top of the box softly.

2) Every 1:00 x 10 sets:

4/side Single Arm Dumbbell Thrusters 50/35

8 Burpees

Scale loading as needed. Scale reps as needed, you shouldn’t be working longer than 40 seconds to start. If you aren’t able to get through 5 minutes, take a minute off and then try and finish off the rest of the rounds at a slightly lower rep scheme.

Metcon (No Measure)

[Fitness]

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Odd – 10-12 Ring Rows

Even – 10 D-Ball Bear Hug Box Step-ups

Step-ups focus on range of motion over loading, get a box height that puts your hip below your knee when foot on the box.

1b) 11:00 – 21:00 – 10 sets of :40 ON/:20 OFF:

Odd – Box Jumps

Even – Plate Ground-to-Overhead

Plate Ground to Overhead is like a Muscle Snatch. Tap the plate to the floor then Muscle Snatch it to the Overhead position and repeat. Box Jumps use the same height box you’re stepping on ideally.

2) Every 1:00 x 10 sets:

8 Dumbbell Thrusters 25/15

8 Burpees

Scale loading as needed. Scale reps as needed, you shouldn’t be working longer than 40 seconds to start. If you aren’t able to get through 5 minutes, take a minute off and then try and finish off the rest of the rounds at a slightly lower rep scheme.

Metcon (No Measure)

[At-Home]
1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Odd – 5-10 Plank Pull

Even – 3/side Split Squat w/Isometric Hold

When keeping back knee off the floor in Split Squat, hold 8 seconds.

1b) 11:00 – 21:00 – 10 sets of :40 ON/:20 OFF:

Odd – Alternating Bird Dog Plank

Even – Reverse Lunge to Knee Lift

2) Every 1:00 x 10 sets:

8 Bottle Thrusters

8 Burpees

Scale loading as needed. Scale reps as needed, you shouldn’t be working longer than 40 seconds to start. If you aren’t able to get through 5 minutes, take a minute off and then try and finish off the rest of the rounds at a slightly lower rep scheme.

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