Wod

200824

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 1

1) 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 & 3

5 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 1

Scale 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.

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