Wod

200722

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Bench Press: Every 2:00

6 @ 65-75%

6 @ 75-85%

3 @ 85-95%

2 @ 90-100%

Pick weights based on feel.

2) Strict Press: Every 1:30

5 @ 60-70%

4 @ 70-80%

2×4 @ 75-85%

Pick weights based on feel.

[Fitness]

1) T-Stabilization Push-Up: 3 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 – 30-40 seconds Plank Hold

Sets 4-6 – 30-40 seconds Bottom of Plank Hold

Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.

3) Half Kneeling Single Arm Dumbbell Press: 3 sets of 8-10/side

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

15 Minute AMRAP:

25 sumo deadlift high pulls 65/45

25 push-ups

25 thrusters 65/45

25 sit-ups

[Fitness]

15 Minute AMRAP:

25 kettlebell sumo deadlift high pulls

25 snaking push-ups

25 dual kettlebell thrusters

25 sit-ups

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