Wod

200729

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Bench Press: Every 2:00

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Pick weights based on feel.

Make sure to have your spotter when attempting 1 rep.

2) Strict Press: Every 1:30

4 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

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 seconds Yoga Push-Ups

Sets 4-6 – 30 seconds Half Push-Ups

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

3) Dumbbell Z-Press: 3 sets of 8-10

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (Time)

[Performance]

For time:

400m-300m-200m Row

21-15-9 Thrusters 115/75

15-12-9 Strict Handstand Push-ups

Scale as needed.

[Fitness]

For time:

400m-300m-200m Row/800m-600m-400m Bike

21-15-9 Dumbbell Thrusters *Each set should be unbroken reps.

15-12-9 Push-Ups/Snaking Push-Ups

Scale as needed.

*Time Cap: 15 minutes

Leave a Reply