Reebok CrossFit Roppongi – CrossFit
【Our monthly technique】
Handstand Push-Up, Handstand Walk
We will put HSPU or HSW into our programming every week.
【Our monthly programming】
Monday – Squat
Tuesday – Snatch
Wednesday – Press, Push
Thursday – Deadlift
Friday – C&J
Saturday – Weightlifting, Gymnastics, Cardio, accessory etc.
Sunday – Weightlifting, Gymnastics, Cardio, accessory etc.
Strength
Metcon (No Measure)
Level 3
Overhead Squat 1RM 0.75xBW
Snatch 1RM m: 1.15xBW / w: BW
Level 2
Overhead Squat 1RM 0.5xBW
Snatch 1RM m: 0.8xBW / w: 0.7xBW
Level 1
Overhead Squat 1RM 0.25xBW
Snatch 1RM m: 0.5xBW / w: 0.5xBW
Strength
[Performance] Level 2 & 31) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps.
2) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat
Continue to build loading from Complex 1.
[Fitness] Level 11) Every 1:30 x 7 sets: Snatch High-Pull + Hang Muscle Snatch + Snatch Balance
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
2) Every 1:30 x 7 sets: Snatch Pull + Hang Power Snatch
Continue to build loading from Complex 1.
2: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat
2: Snatch Pull + Hang Power Snatch
Conditioning
Metcon (Weight)
[Performance] Level 2 & 3 [Fitness] Level 11) 16 minute EMOM:
1 – 40 seconds Bike/Row/Run
2 – 5/side Dumbbell or Kettlebell Piston Press
3 – 40 seconds Bike/Row/Run
4 – 50/side Heavy Single Arm Dumbbell Overhead Carry
Pick output you can maintain for mono-structural work, build loading as deemed fit for stations 2 + 4.