Wod

200727

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 – 3 sets of 6 @ 70% + 5-10lb from last week across

Warm-Up as needed.

2) Back Squat: Every 2:00 – 3 sets of 6 @ 70% + 5-10lb from last week across

*Based off of Smolov Jr. Program.

[Fitness]

1) Mobility

1 Wall Hip Flexor Mobilization 8 reps per side

2 Supine Bridge with Reach 6 reps per side

3 Yoga Push-Up 8 reps

4 Spiderman with Hip Lift & Overhead Reach 5 reps per side

2) Fire Hydrant Circles: 5 reps per side

3) Figure 4 Squats: 5 reps per side

0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 2 – 15 Goblet Squats

Sets 3 + 4 – 5/side Kettlebell Goblet Reverse Lunges

Sets 5 + 6 – 5/side Lateral Lunges

Work as heavy as possible, and as heavy as you can perform the sets unbroken. Focus on foot positioning, squat depth, and working your back and erectors to establish a nice vertical position. For lateral lunges add load as needed.

1: Front Squat

2: Back Squat

Conditioning

Metcon (Time)

[Performance]

For time:

21-18-15-12 Power Clean 115/75

250m Row

Goal should be T+G Unbroken for all Cleans. 135/95 for competitors.

[Fitness]

For time:

21-18-15-12 Dumbbell Power Clean 15/7kg

500m Bike

Goal should be T+G Unbroken for all Cleans.

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