Wod

201109

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat: 6 sets of 2 @ 65% (Cube Method, Explosive phase)

2) Dumbbell Farmers Bulgarian Split Squat: 3 sets of 6/side

Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 leg before switching to the other. Play around with your foot position and range of motion to find what feels comfortable for you. Avoid the front knee from moving excessively forward at bottom.

[Scaling Tips]
DB Farmers Bulgarian Split Squat -> Split Squat

1: Back Squat

2: Dumbbell Bulgarian Split Squat

Conditioning

2 kilometer Run (No Measure)

2K Run (Toritsu Aoyama Park) at slower than your 1-mile PR pace. *Mile PR Pace + 4-5 seconds per 100m

[Scaling Tips]
2K Run -> “6”K Assault Bike, 2,500m Row

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