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
Level 2
Push-Up men: 30 / women: 10
Bench Press 1RM men: BW / women: 0.75xBW
Press 1RM 0.75xBW
Level 1
Push-Up men: 10 / women: 5
Bench Press 1RM 0.5xBW
Press 1RM 0.5xBW
Strength
[Performance] Level 3&2
1) Bench Press: Every 2:00
5 reps @ 65%
5 reps @ 75%
5 reps @ 85% +
2) Strict Press: Every 2:00
5 reps @ 65%
5 reps @ 75%
5 reps @ 85% +
*Based off of Wendler 5/3/1
[Fitness] Level 1Bodyweight
12 Minute EMOM:
1 – 12 Push-Ups / Snaking Push-Ups
2 – 12 Dumbbell Shoulder Press
1: Bench Press
2: Press
Strict Press
Conditioning
Metcon (4 Rounds for time)
[Performance] Level 3Every 4:00 x 4 sets
500m Row / 400m Run /1000m Bike
50ft Handstand Walk
10-15 Strict Handstand Push-ups
Goal stimulus is for the Handstand Walk and Push-ups to both be done unbroken with minimal transition time between the two, scale volume as needed.
Level 2
Every 4:00 x 4 sets
500m Row / 400m Run /1000m Bike
10-15 Kipping Handstand Push-ups
[Fitness] Level 1Every 4:00 x 4 sets
500m Row / 400m Run /1000m Bike
5 Wall Walks