Wod

200907

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

1.25xBW 1RM FS

1.5xBW 1RM BS

400m Run 1:20

Level 2

0.75xBW FS

BW BS

400m Run 1:35

Level 1

0.5xBW FS

0.75xBW BS

400m Run 2:05

Strength

[Performance] Level 3&2

1) Front Squat: Every 2:00 4 sets of 4 @ 80% + 5-10lb. across

2) Back Squat: Every 2:00 4 sets of 4 @ 80% + 5-10lb. across

[Fitness]

1) 3-Position Pause Goblet Squat: Every 2:00 4 sets of 8 reps

Build as heavy as form allows. Pause for 3 seconds at quarter, parallel, and bottom positions.

2) Kettlebell Goblet Reverse Lunges: Every 2:00 4 sets of 10/side

Conditioning

Metcon (Distance)

[Performance]

Level 3

3 sets:

100m Run at Fast Pace

100m Easy Run

100m Run at Fast Pace

200m Easy Run

100m Run at Fast Pace

300m Easy Run

100m Run at Fast Pace

400m Easy Run

200m Walk

Workout Details & Pacing: This workout totals 4800m and has 2 different paces. Each athlete will pick their fast and easy run paces.

Workout Focus: Record your total time for each set. Your objective is to match the Set 1 total 1400m time with Sets 2 and 3.

[Level 2]

2 sets:

100m Run at Fast Pace

100m Easy Run

100m Run at Fast Pace

200m Easy Run

100m Run at Fast Pace

300m Easy Run

100m Run at Fast Pace

400m Easy Run

200m Walk

[Fitness]

Level 1

100m Run at Fast Pace

100m Easy Run

100m Run at Fast Pace

200m Easy Run

100m Run at Fast Pace

300m Easy Run

100m Run at Fast Pace

400m Easy Run

200m Walk

Accessory

Good Mornings

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