Wod

200713

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 4 sets of 4 @ 80% across

2) Back Squat: Every 2:00 4 sets of 4 @ 80% across

3) Back Rack Split Squats: 5/side Every 2:00 x 3 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other.

[Fitness]

1) Goblet Squat: Every 2:00 18-15-12-9 reps

Build as heavy as form allows.

2) Double Dumbbell Farmers Box Step-ups: Every 2:00 4 sets of 10 @ 24/20

For the Step-ups goal is first to work that higher box, we should see the hip below the knee ideally.

3) Dumbbell Farmers Split Squats: 5/side Every 2:00 x 3 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other.

1: Front Squat

2: Back Squat

3: Back Rack Split Squat

1: Goblet Squat

Conditioning

Metcon (8 Rounds for time)

*If time allows, you can do 8 sets.

[Performance]

8 sets

300/250m Row

-Rest 1 minute between sets –

[Fitness]

5 sets

300/250m Row / 600/500m Bike

-Rest 1 minute between sets –

@ 70-80% of your max effort.

1: 250m Row (Time)

1: 300m Row (Time)

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