Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
1.25xBW 1RM FS
1.5xBW 1RM BS
Level 2
0.75xBW FS
BW BS
Level 1
0.5xBW FS
0.75xBW BS
Strength
[Performance] Level 2 & 3
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] Level 11) Kettlebell Farmers Reverse Lunge: 3 sets of 8/side
Rest 90-120 seconds between sets.
2) Kettlebell Single Leg Romanian Deadlift: 3 sets of 8/side
Rest 90-120 seconds between sets.
1: Front Squat
2: Back Squat
Conditioning
Metcon (5 Rounds for reps)
[Performance] Level 2 & 35 rounds for Max Reps:
40 seconds Russian Kettlebell Swings 70/53
20 seconds Rest
40 seconds Goblet Squats 70/53
20 seconds Rest
[Fitness] Level 1Scale as needed.
Accessory
Metcon (No Measure)
Level 3 Accessary
1) Single Leg Hip Thrusts: 4 sets of 10/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. No loading, focus on positioning and activation.
2) Sumo Stance Good Morning: 3 sets of 15
Rest 90-120 seconds between sets. Focus on positioning over load.