Reebok CrossFit Roppongi – CrossFit


Metcon (No Measure)

1) Back Squat: 1RM for Day, 95%, 90%

Rest 2-3 minutes between sets.

2) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift

Rest 90-120 seconds between sets.

1: Back Squat

2: Good Mornings


210228 (Weight)

Weighted chest-to-bar pull-up 1-1-1-1-1 reps

Weighted dip 1-1-1-1-1 reps

Run 1 mile for time

Post loads and mile time to comments.

Compare to 171231.


This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Jumping pull-up, slow descend 5-5-5-5-5 reps

Jumping dip, slow descend 5-5-5-5-5 reps

Jog 1 mile for time

1-Mile Run (Time)

Max Effort 1-Mile Run

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