Wod

201110

Reebok CrossFit Roppongi – CrossFit

New Programming Blocks (Bench Press, Strict Press, Deadlift) start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons.

Strength

Metcon (No Measure)

New Programming Cycle

1) Bench Press:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Pendlay Row: 3 sets of 6

Warm-up as needed. Rest 2-3 minutes between sets. Make sure you pull from a dead-stop each set. Keep this strict. Perform in your Jerk Grip.

3) Push-ups: 3 sets of 15-30 Reps

Warm-up as needed. Rest 2-3 minutes between sets. Pick a rep range that you can maintain unbroken for all 3 sets. Don’t perform these fast, smooth tempo maximizing range of motion and getting good full lockout.

1: Bench Press

2: Pendlay Row

3: Push-ups

Conditioning

Metcon (AMRAP – Reps)

Tabata handstand hold

Rest 1 minute

Tabata row
[Scaling Tips]

Handstand Hold -> Inverted handstand hold

Row -> Maintain your output through out 8 sets.

Scoring

handstand hold -> 1 sec = 1 rep

row -> 1 calorie = 1 rep

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