Wod

210430

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Triceps Finisher

THE CIRCUIT

3 sets

a. Triceps Extensions x 10

b. Diamond Push-ups x 8

c. Plank-to-Pushup x 6 (each arm)

d. Eccentric Push-ups x 4 (6sec lowering)

2) Banded Strict Chest-to-Bar Pull-Ups: 3 sets of 12

Keep it strict. Use the appropriate band that you can do unbroken 12 reps.

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Shoulder-to-overhead 95/65

10 Sumo Deadlift High-Pulls 95/65

10 V-Ups

Scaling:

Choose a weight that is appropriately light. Take short breaks that allow continuous movement.

Intermediate Option:

10 Minute AMRAP:

10 Shoulder-to-overhead 45/35

10 Sumo Deadlift High-Pulls 45/35

10 V-Ups

Beginner Option:

10 Minute AMRAP:

10 Kettlebells Shoulder-to-overheads 12/8kg

10 Kettlebell Sumo Deadlift High-Pulls 16/12kg

10 Tuck-Ups

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