Wod

210323

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

5 sets of:

1 Pause Back Squat +

1 Tempo Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom.

1 Pause Back Squat + 1 Tempo Back Squat + 1 Back Squat

Back Squat

Conditioning

Metcon (No Measure)

20 minute EMOM:

Minute 1 – 10-20 Calories C2 Row Erg

Minute 2 – 15 American Kettlebell Swings 70/53

Minute 3 – 10-20 Calorie C2 Row Erg

Minute 4 – 10 Burpee Box Jump Overs 24/20

Scale as needed for consistency across all 5 rounds.

Scaling:

Modify the movements and reduce the loads and reps so you can keep moving through this workout at moderate to high intensity.

Intermediate Option:

20 minute EMOM:

Minute 1 – 10-15 Calories C2 Row Erg

Minute 2 – 15 American Kettlebell Swings 53/35

Minute 3 – 10-15 Calorie C2 Row Erg

Minute 4 – 8 Burpee Box Jump Overs 24/20

Beginner Option:

20 minute EMOM:

Minute 1 – 8-12 Calories C2 Row Erg

Minute 2 – 15 Russian Kettlebell Swings 35/26

Minute 3 – 8-12 Calorie C2 Row Erg

Minute 4 – 10 Burpees

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