Wod

200715

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.

https://youtu.be/GeNPBwlt7W0

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

https://youtu.be/LKPhdE4fF3w

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

[Fitness]

3 rounds for time of:

20 lunges

14 Bench Dips

10 dumbbell hang squat clean and push jerks

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