190813

Reebok CrossFit Roppongi – CrossFit

DAILY MINDSET
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Strength

Metcon (No Measure)

[Performance]

1) Tempo Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate.

2) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as heavy as possible.

1: Tempo Front Squat

2: Front Rack Elevated Reverse Lunge

Metcon (No Measure)

[Fitness]

1) Tempo Goblet Squat: 5 Reps x 5 sets

2) Goblet Reverse Lunge: 5/side x 5 sets

1: Tempo Goblet Squat

2: Reverse Lunge

Conditioning

Metcon (Time)

[Performance]

For time:

30 Dumbbell Thrusters 50/35

15 Strict Pull-ups

400m Run

15 Strict Pull-ups

30 Dumbbell Thrusters 50/35

[Fitness]

For time:

30 Plate Thrusters

15 Ring Rows

400m Run

15 Ring Rows

30 Plate Thrusters

*Time Cap: 12 minutes

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