Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and climb accordingly.

2) Wide Grip Weighted Pull-Up: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

3) Strict Handstand Push-ups: 5 minute EMOM

Unbroken descending ladder. For instance, 10,9,8,7,6. Pick an appropriate rep range. A good estimate is that you should be able to do the first set and still have close to 50% of the second set in the tank if you needed to do them in conjunction with the first set as 1 unbroken set.

[Fitness]

1) Single Arm Dumbbell Push Press: 3 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 6 reps on one side before switching, start on your non-dominant arm.

2) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. Perform all 12 reps on one side before switching, start on your non-dominant arm.

3) Handstand Hold: 5 minute EMOM

You choose the output that you can maintain for all of the 5-minute EMOM.

Conditioning

Metcon (4 Rounds for reps)

[Performance]

4 rounds for Max Reps:

40 seconds American Kettlebell Swings 70/53

20 seconds Rest

40 seconds Row

20 seconds Rest

40 seconds Wall Balls 20/14

20 seconds Rest

[Fitness]

4 rounds for Max Reps:

40 seconds Russian Kettlebell Swings

20 seconds Rest

40 seconds Row

20 seconds Rest

40 seconds Wall Balls

20 seconds Rest