Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]Deload
1) Bench Press: Every 2:00
5 @ 60-65%
5 @ 60-70%
5 @ 65-75%
5 @ 70-80%
Pick weights based on feel.
2) Strict Press: Every 1:30
5 @ 60-65%
5 @ 60-70%
2×5 @ 65-75%
Pick weights based on feel.
[Fitness]Bodyweight
14 Minute EMOM:
1 – 1 Negative Pull-Ups + 5-8 Push-Ups / Snaking Push-Ups
2 – 10 Abmat Sit-Ups + 5-8 Box Dips
Choose reps that you can maintain for all seven sets. These bodyweight movements build fundamental strength.
1: Bench Press
2: Press
Strict Press
Conditioning
Metcon (Time)
[Performance]3 rounds for time:
10 Deadlifts 225/155
20 Toes-to-bar
50 Double-unders
Scale as needed. This should be a quick workout.
[Fitness]3 rounds for time:
10/7 Calories Bike
50 Double-unders / Single-Unders
Scale as needed. This should be a quick workout.