Wod

200623

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1) 20 sets of :40 ON/:20 OFF:

Station 1 – Plate Pinch Carry

Station 2 – Lateral Box Jump

Station 3 – D-Ball Over the Shoulders 40/30

Station 4 – Rolling V-Ups

Plate Pinch Carry use weight that you can grind through and walk for 40 seconds. For the Lateral Box Jump step down to the other side each rep, so you are alternating directions each set, work as high as possible. When D-Ball is on the shoulder, hips and knees reach with full extension. Rolling V-Ups make sure you change directions each rep, goal is to use your trunk to make the 360 degree rotation, no pushing off with your hands.

2) 2 rounds for time:

2 rounds of – 5 Push-ups, 10 Pull-Ups, 15 Double Dumbbell Front Rack Squats 50/35

2 rounds of – 12 Dumbbell Deadlifts 50/35, 9 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Shoulder-to-Overhead 50/35

Scale movements and loading up or down as appropriate for your physical ability. Workout should be in the 7-10 minute time domain.

Metcon (Time)

[Fitness]

1) 20 sets of :40 ON/:20 OFF:

Station 1 – Plate Pinch Carry

Station 2 – Lateral Box Jump

Station 3 – D-Ball Deadlift + Lap + Stand

Station 4 – Rolling V-Ups

Plate Pinch Carry use weight that you can grind through and walk for 40 seconds. For the Lateral Box Jump step down to the other side each rep, so you are alternating directions each set, work as high as possible. For the D-Ball, this drill it to get you practicing the technique to pick-up a heavy ball…Deadlift to the lap, sit into the Squat and re-grip the ball so it’s at your sternum/chest, and then stand to finish, then drop and repeat. Rolling V-Ups make sure you change directions each rep, goal is to use your trunk to make the 360 degree rotation, no pushing off with your hands.

2) 2 rounds for time:

2 rounds of – 5 Push-ups, 10 Ring Rows, 15 Alternating Dumbbell Goblet Lunges 25/15

2 rounds of – 12 Dumbbell Deadlifts 25/15, 12 Dumbbell Hang Power Cleans 25/15, 12 Dumbbell Shoulder-to-Overhead 25/15

Scale movements and loading up or down as appropriate for your physical ability. Workout should be in the 7-10 minute time domain.

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