Wod

200601

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (3 Rounds for reps)

[Performance]

1) Every 1:00 x 24 sets:

Station 1 – 5 Front Squats @ 75-85% of 1RM

Station 2 – 10 Double Dumbbell Farmers Box Step-ups @ 24/20

Station 3 – 50ft/side Kettlebell Suitcase Carry 53/35

Station 4 – 10 Kettlebell Goblet Alternating Lateral Lunges

Pick loading that you can maintain or build upon for all 4 movements for the 6 cycles. For the Front Squat, build heavy as form allows. For the Step-ups goal is first to work that higher box, we should see the hip below the knee ideally. Lateral Lunges add load in the goblet position as form allows, but focus on position and range of motion first, loading second.

2) 3 rounds for Max Reps:

40 seconds Bike/Row Cals

20 seconds Rest

40 seconds Double Dumbbell Front Squats 50/35

20 seconds Rest

40 seconds Double-Unders

20 seconds Rest

Extra Work:

2) Double Kettlebell Farmers Bulgarian Split Squat: 5 sets of 5/side

Rest 90-120 seconds between sets. If this is a new movement for you it may be with no loading at all, just work on the balance and positioning. If you’re comfortable with the movement load as form allows.

Metcon (3 Rounds for reps)

[Fitness]

1) Every 1:00 x 24 sets:

Station 1 – 20 Landmine Lumberjack Squats

Station 2 – 10 Double Dumbbell Farmers Box Step-ups @ 24/20

Station 3 – 50ft/side Kettlebell Suitcase Carry 53/35

Station 4 – 10 Alternating Lateral Lunges

Pick loading that you can maintain or build upon for all 4 movements for the 6 cycles. Lumberjack Squats are high volume so keep the weight light. For the Step-ups goal is first to work that higher box, we should see the hip below the knee ideally. Lateral Lunges add load in the goblet position as deemed fit, but focus on position and range of motion first, loading second.

2) 3 rounds for Max Reps:

40 seconds Bike/Row Cals

20 seconds Rest

40 seconds Dumbbell Front Squats 25/15

20 seconds Rest

40 seconds Single-unders

20 seconds Rest

Extra Work:

2) Double Kettlebell Farmers Bulgarian Split Squat: 5 sets of 5/side

Rest 90-120 seconds between sets. If this is a new movement for you it may be with no loading at all, just work on the balance and positioning. If you’re comfortable with the movement load as form allows.

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