Wod

210414

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Strict Handstand Push-ups: 5-10 Unbroken Reps Every 1:00 x 5-10 sets

Pick a rep count you can maintain for all sets. Pick a set count with the goal of hitting around 50 total reps.

2) Strict Pull-ups: 4-8 Unbroken Reps Every 1:00 x 10 sets

Pick a rep count that you can maintain for all 10 sets.

*Scale down as needed without doing kipping each movement.

Conditioning

Metcon (Time)

4 Rounds for time, or not:

60 Double-unders

20 GHD Sit-ups

15 Devil Press

Men: Two 35-lb. Dumbbells

Women: Two 25-lb. Dumbbells

Scaling:

Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.

Intermediate Option:

4 Rounds for time, or not:

60 Double-unders

20 V-ups

10 Devil Press

Men: Two 35-lb. Dumbbells

Women: Two 25-lb. Dumbbells

Beginner Option:

4 Rounds for time, or not:

60 Single-unders

10 Abmat Sit-ups

10 Burpees

*Time Cap: 12 minutes or time allowed.

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