Wod

210403

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:

Overhead squat 5-5-5-3-3-3-3-3 reps

Overhead Squat

Conditioning

210119 (AMRAP – Rounds and Reps)

GHD Sit-Ups should be changed to Abmat Sit-Ups.

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

♀ 40-lb. dumbbell

♂ 60-lb. dumbbell

Post rounds completed to comments.

Compare to 200604.

Scaling:

Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

♀ 30-lb. dumbbell

♂ 45-lb. dumbbell

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 AbMat sit-ups

10 walking lunges

20-yard waiter walk

♀ 10-lb. dumbbell

♂ 20-lb. dumbbell

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