Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
1.25xBW 1RM FS
1.5xBW 1RM BS
Unbroken Double-Unders 100 reps
25 Burpees in 1 minute
Level 2
0.75xBW FS
BW BS
Unbroken Double-Unders 50 reps
20 Burpees in 1 minute
Level 1
0.5xBW FS
0.75xBW BS
Unbroken Double-Unders 2 reps
15 Burpees in 1 minute
Strength
[Performance] Level 3&21) Front Squat: Every 2:00 5 sets of 3 @ 85% + 5-10lb. across
2) Back Squat: Every 2:00 5 sets of 3 @ 85% + 5-10lb. across
[Fitness] Level 11) Tempo (3.1.0.0) KB Farmers Bulgarian Split Squat: 5/side Every 2:00 x 5 sets
Tempo Bulgarian Split squats, use 45lb plate underneath the back foot. 3-second descent, pause for 1 second, then explosively stand up. This might be done with no loading at all, or add loading in the Farmers position as form allows.
2) KB Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets
Start light, again, don’t crush yourself. We’ll be working reverse lunges in different formats for the next 8 weeks. Alternate Legs each rep.
1: Front Squat
2: Back Squat
1: Tempo (3.1.0.0) KB Farmers Bulgarian Split Squat
2: KB Front Rack Reverse Lunges
Conditioning
Metcon (Time)
[Performance]Level 3
3 rounds for time:
100 Double-unders
25 Burpees
Goal for this is to hit all DU’s unbroken.
Level 2
6 rounds for time:
50 Double-unders
10 Burpees
Goal for this is to hit all DU’s unbroken.
[Fitness]Level 1
3 rounds for time:
100 Single-unders
25 Burpees
Goal for this is to hit all SU’s unbroken.