Wod

210511

Reebok CrossFit Roppongi – CrossFit

Warm-up

Metcon (No Measure)

3 sets:

15 Calories on a machine (row, bike, etc.)

10 Half Kneeling Single Arm Dumbbell Press

15 Face Pull

10 Dumbbell Romanian Deadlifts

WOD

210508 (AMRAP – Reps)

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Scaling:

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:

For total reps:

3 sets of shoulder presses, ½ body weight

3 sets of strict pull-ups

3 sets of push presses, ½ body weight

3 sets of strict pull-ups 3 sets of push jerks, ½ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:

For total reps:

2 sets of shoulder presses, empty barbell

2 sets of assisted pull-ups

2 sets of push presses, empty barbell

2 sets of assisted pull-ups

2 sets of push jerks, empty barbell

2 sets of assisted pull-ups

Rest 30 sec. between sets.

*Time Cap: 25 minutes

Accessory

Metcon (No Measure)

Abs

3 sets of:

1:00 Front Plank

50′ Suit Case Carry

Rest as needed between rounds.

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