Wod

200826

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

Push-Up men: 40 / women: 20

Bench Press 1RM men: 1.5xBW / women: 1.2xBW

Press 1RM men: 1.1xBW / women: 0.8xBW

Unbroken Wall Ball 50 (20/14lbs)

Level 2

Push-Up men: 30 / women: 10

Bench Press 1RM men: BW / women: 0.75xBW

Press 1RM 0.75xBW

Unbroken Wall Ball 20 (20/14lbs)

Level 1

Push-Up men: 10 / women: 5

Bench Press 1RM 0.5xBW

Press 1RM 0.5xBW

Unbroken Wall Ball 10 (14/8lbs to 10/9ft)

Strength

[Performance] Level 3&2

1) Bench Press: Every 2:00

5 @ 60-65%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

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] Level 1

Bodyweight

18 Minute EMOM:

1 – 3 Banded Negative Pull-Ups + 5-8 Push-Ups / Snaking Push-Ups

2 – 10 Abmat Sit-Ups + 5-8 Box Dips

3 – 3 Wall Walks

Choose reps that you can maintain for all five sets. For banded negative pull-ups, count 5 seconds when descending. These bodyweight movements build fundamental strength.

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (Time)

[Performance] Level 3&2

3 rounds for time:

21 Wall Balls 20/14

15/10 Calorie Assault Bike

9 Alternating Dumbbell Snatch 50/35

[Fitness] Level 1

5 rounds for time:

10 Wall Balls 14/8

10 Burpees

Time Cap: 12 minutes

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