CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
1) Power Clean and Push Jerk: 7 sets of 1 @ 75%
Rest 90-120 seconds between sets.
2) Front Squat:
2 @ 70%
1 @ 75%
1 @ 80%
Rest 90-120 seconds between sets.
1: Power Clean + Push Jerk
2: Front Squat
Conditioning
Metcon (Time)
For time:
7 Rope Climbs 12ft
21 Strict Handstand Push-ups
14 Bar Muscle-ups
42 Ring Dips
21 Chest-to-bar Pull-ups
63 Push-ups
Scale as needed. Dips can be kipped.
Scaling:
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps.
Intermediate Option:
For time:
5 Rope Climbs 12ft
21 Strict Handstand Push-ups with 2-3 abmats
14 Chest-to-bar Pull-ups
42 Bar Dips
21 Chest-to-bar Pull-ups
63 Push-ups
Scale as needed. Dips can be kipped.
Beginner Option:
For time:
21 Ring Rows
21 Dumbbell Strict Presses 15/10kg
21 Ring Rows
42 Double Dumbbells Triceps Kick-Backs 10/5kg *tempo 3011
21 Ring Rows
63 Snaking Push-ups
Scale as needed. Dips can be kipped.
*Time Cap: 15 minutes