Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)
1) Back Squat: 1RM for Day, 95%, 90%
Rest 2-3 minutes between sets.
2) Front Foot Elevated Double Kettlebell Front Rack Reverse Lunge: 3 sets of 10/side
Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep.
3) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift
Rest 90-120 seconds between sets.
1: Back Squat
2: Front Foot Elevated Kettlebell Goblet Reverse Lunge
3: Good Mornings
Assault Bike – Every 3:00 x 5 sets:
Guys – 30-27-24-21-18 Calories
Ladies – 20-18-16-14-12 Calories
Performed as sprint efforts. Spin out each round for an additional 30-60 seconds after completing the prescribed calories to flush out your legs.
This workout includes a high volume of movement with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume.
Guys – 27-24-21-18-15 Calories
Ladies – 18-16-14-12-9 Calories
Guys – 24-21-18-15-12 Calories
Ladies – 16-14-12-9-6 Calories