Wod

200605

Reebok CrossFit Roppongi – CrossFit

DAILY MINDSET
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

[Video URL!] Sorry! We forgot to attach a video link to the email.

https://youtu.be/rbNuikVDrN4

This is a link from Japan Red Cross which aligns with our thinking, the video is in Japanese but contains English subtitles, please have a look!

私たちの考えに沿った日本赤十字社からのビデオリンクです。ぜひご覧ください!

WOD

Metcon (AMRAP – Rounds and Reps)

[Performance]

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

Odd – 10 Kettlebell on Back Good Mornings + 20 Mountain Climbers

Even – 8 Bent Over Pause Kettlebell Rows + 10 Tuck Crunches

Perform the Good Morning holding the Kettlebell by hanging it over your shoulder. For the Bent Over Row, perform this with a single Kettlebell with both hands. Pause at the chest/sternum for 1-2 seconds each rep. Keep loading fixed or build loading through the 5 cycles.

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

Odd – 5/side Kettlebell Single Leg Romanian Deadlifts

Even – 5/direction Kettlebell Halo – Split Squat Stance (Anti-Rotation)

Start light and feel the movements out. Build loading as form allows through the 5 cycles.

2) 9 minute AMRAP:

20 Double Kettlebell Deadlifts

10 Burpees

5 Strict Pull-ups

Extra Work:

3) Abwheel Roll-outs: 6 sets of 3×3

Rest 90-120 seconds between sets. One rep, or “1×3” consistent of on roll to the left, center, and right.

Metcon (AMRAP – Rounds and Reps)

[Fitness]

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

Odd – 10 Kettlebell on Back Good Mornings + 20 Mountain Climbers

Even – 8 Bent Over Pause Kettlebell Rows + 10 Tuck Crunches

Perform the Good Morning holding the Kettlebell by hanging it over your shoulder. For the Bent Over Row, perform this with a single Kettlebell with both hands. Pause at the chest/sternum for 1-2 seconds each rep. Keep loading fixed or build loading through the 5 cycles.

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

Odd – 5/side Split Stance Kettlebell Farmers Deadlifts (Back Heel Off the Floor)

Even – 5/side Pallof Press with Forward Lunges (Anti-Rotation)

Start light and feel the movements out. Build loading as form allows through the 5 cycles.

2) 9 minute AMRAP:

20 Single Kettlebell Deadlifts

10 Burpees

5 Negative Pull-ups

Extra Work:

3) Abwheel Roll-outs: 6 sets of 3×3

Rest 90-120 seconds between sets. One rep, or “1×3” consistent of on roll to the left, center, and right.

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