Wod

210406

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Split Kneeling Single Arm Dumbbell Press: 3 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

2) Banded Pull-Up: 3 sets of 20

Rest 90-120 seconds between sets. Choose the appropriate band to do unbroken 20 reps.

3) Upright Barbell Row: 100 reps @ 45/35

Perform this with hands touching and pulling all the way to the chin. Not for time, for quality, keep it strict. Break-up into sets as needed.

4) Dumbbell Hammer Curl: 3 sets of 15

Rest 90-120 seconds between sets. Pause at the top. Control the speed when lowering the dumbbells.

Conditioning

Metcon (Time)

21-15-9 – for time:

Strict Handstand Push-ups

Dumbbell Push Press 50/35

Calories Assault Bike

Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:

For time:

12-9-6 Wall Walks *The Open standard.

21-15-9 Dumbbell Push Press 35/25

21-15-9 Calories Assault Bike

Beginner Option:

For time:

9-6-3 Wall Walks *The Open standard.

21-15-9 Dumbbell Push Press 35/25

21-15-9 Calories Assault Bike

*Time Cap: 10 minutes

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