190410

Announcements

「ゴールデンウィーク期間中の営業時間」

4月29日 月曜日 特別営業
4月30日 火曜日 特別営業
5月 1日 水曜日 特別営業
5月 2日 木曜日 特別営業
5月 3日 金曜日 特別営業
5月 4日 土曜日 通常営業
5月 5日 日曜日 通常営業
5月 6日 月曜日 特別営業

ご確認宜しくお願い致します。

[ Box Schedule for Golden Week ]

April 29th (mon) Special schedule
April 30th (tue) Special schedule
May 1st (wed) Special schedule
May 2nd (thu) Special schedule
May 3rd (fri) Special schedule
May 4th (sat) Weekend schedule
May 5th (sun) Weekend schedule
May 6th (mon) Special schedule

Please confirm.

Reebok CrossFit Roppongi – CrossFit

Strength

Performance and Fitness

A: Front Squat (3-3-3-3-3)

Front squat focused two part workout on Weightlifting Wednesday

In 15 minutes or less with work sets starting at around 65% of your 1RM build to a challenging load but not a true 3RM leaving something in the tank for the Front Squats coming in the WOD.

Bracing & Breathing

Our breath can help create a belt if we use it the right way. We typically put a belt below the rib cage where there is no support from our skeleton, only our midline muscles. The way we create a belt is by filling our belly up with air. Rather than sucking our stomach in, we want to push out to create some pressure. This constant outward pressure creates stability and acts as our belt.

As we squat down and initially stand up, we want to hold this “bubble” in. Once we have gotten past the “sticking point” on the way up (when we know we have the rep) is when we can let that air out and repeat the cycle. Let’s use our breath today to help us lift heavier, safer, and more efficient.

Conditioning

Performance

B: Metcon (Time)

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders
Aim to complete “Heartbreak Kid” in under 12 minutes (4 minutes per round)

Feel things out on the first round and aim to go increasingly faster on rounds 2 and 3.

Conditioning

Fitness

B: Metcon (No Measure)

4 Rounds (For quality)

8 Dual KB Bent Over Rows

16 KB Front Rack Rev. Lunges

24 Situps

Extra Work

Fitness

C: Pull Up Development

For 8 minutes:

Perform as many sets of :

20s top of the pull-up hold or top of the ring -row hold

30s second active hollow hanging from the pull-up rig.

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