Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Bench Press: Every 2:00
8 @ 60-70%
6 @ 70-80%
4 @ 80-90%
4 @ 85-95%
Pick weights based on feel.
2) Strict Press: Every 1:30
5 @ 65-75%
4 @ 75-85%
3 @ 80-90%
3 @ 85-95%
Pick weights based on feel.
[Fitness]1) T-Stabilization Push-Up: 1 set of 6 reps each side
This push-up was influenced by the spinal stabilization protocols laid out by Stuart McGill. It’s great for developing awareness and stability of the torso and shoulders. The key to performing the T-stabilization push-up correctly is to keep the pelvis and shoulders rotating at the same rate.
*Beginner: Quarter Push-Up or Half Push-Up then rotate.
**Advanced: You can further progress this exercise by bringing the feet together. This reduces the base of support and increases the stabilization demand.
2) Every 1:00:
Sets 1-3 – 5-8 Dive Bomber Push-Ups https://youtu.be/eivl7rTZLLo
Sets 4-6 – 30-40 seconds Table Top Hold https://youtu.be/bsgBCcEkGVM
Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.
3) Kettlebell Halo: 3 sets of 5-10/direction
1: Bench Press
2: Press
Strict Press
Conditioning
Metcon (Time)
[Performance]3 rounds for time of:
20 lunges
7 muscle-ups
10 hang squat clean and push jerks
3 rounds for time of:
20 lunges
14 Bench Dips
10 dumbbell hang squat clean and push jerks