Reebok CrossFit Roppongi – CrossFit
Strength
210308 (Time)
Time Cap: 10 minutes
For time:
50 bar muscle-ups
Scaling:
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.
Intermediate Option:
For time:
30 bar muscle-ups
Beginner Option:
For time:
10 rounds of:
3 jumping pull-ups with slow descend
3 push-ups
Conditioning
210307 (Time)
Time Cap: 20 minutes
50-40-30-20-10 reps for time of:
Row (calories)
Wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaling:
This workout includes a high volume of each movement with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume.
Intermediate Option:
40-30-20-10 reps for time of:
Row (calories)
Wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Beginner Option:
30-20-10 reps for time of:
Row (calories)
Wall-ball shots
♀ 6-lb. ball
♂ 12-lb. ball