Wod

210310

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

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