Wod

201128

Reebok CrossFit Roppongi – CrossFit

DAILY MINDSET

“”Vision is the bottleneck of effort.”

We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching out goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But where they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they find themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Strength

Metcon (No Measure)

1) Front Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Sumo Stance Goblet Squat: 10 Reps Every 1:00 x 10 sets

Work at a moderate load. Focus on positioning and ROM over load.

1: Front Squat

Conditioning

Metcon (5 Rounds for reps)

10 Minute EMOM:

1 – 40 seconds Assault Bike

2 – 30 seconds Burpees to Target (6″)

[Scaling Tips]
Maintain hard pace throughout five sets.

Burpee to target -> burpee

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