Wod

201111

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

New Programming Cycle

1) Strict Press:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

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

2) Strict Chest-to-bar Pull-up: 3 sets of 8

Rest 2-3 minutes between sets. Use assistance as needed or add load as needed.

3) Split Kneeling Single Arm Dumbbell Press: 3 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

[Scaling Tips]
Strict Chest-to-bar -> Negative Pull-Up

1: Press

Strict Press

2: Chest-To-Bar Pull-ups

3: Half Kneeling Dumbbell Press

Conditioning

Metcon (AMRAP – Reps)

10 Minute EMOM:

1 – 15/10 Calories Bike

2 – 15 Burpees

[Scaling Tips]

Assault Bike for Calories -> Pick your output that you can finish in 40 seconds.

Burpees -> Also pick your output that you can finish in 40 seconds.

So that you can maintain your output for all 5 sets.

[Scoring]
total number of the reps

Assault Bike -> 1 calorie = 1 rep

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