Wod

200914

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&2

1) 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 1

1) 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.

Accessory

Single Leg Hip Thrust

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