Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
CrossFit Games Week
1) Back Squat:5 sets of 2 @ 80%
2) Russian Kettlebell Swings: 3 sets of 30 For beginners (less than three months training experience) -> 3 sets of 10 Back Squats
Rest 2-3 minutes between sets. Heavy as possible. Standard is bell to the shoulder.
[Scaling Tips]
1: Back Squat
2: Russian Kettlebell Swing
Conditioning
Metcon (Time)
Tuesday 201020
Toes-to-Bar/Lunge
30-20-10 reps for time of:
Toes-to-bars
Kettlebell walking lunges
♀ Two 24-kg KBs ♂ Two 32-kg KBs
*Scale as needed. Toes-to-bars -> Knee Raises, V-Ups, Tuck-Ups, Tuck Crunches, Abmat Sit-Ups Kettlebell walking lunges -> Kettlebells Lunges in place, Reps Per Side Kettlebells Split Squats, Lunges
[Scaling Tips]