191107

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 2 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

Warm-up as needed. Look to build heavier than last time.

2) Single Leg Kettlebell Deadlift:

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 8/side

@ 20:00 – 8/side

Focus here should be on positioning not loading. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine.

[Fitness]

1) Goblet Squat:

@ 0:00 – 7 Reps

@ 2:00 – 7 Reps

@ 4:00 – 7 Reps

@ 6:00 – 5 Reps

@ 8:00 – 5 Reps

@ 10:00 – 5 Reps

@ 12:00 – 5 Reps

2) Single Leg Deadlift:

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 8/side

@ 20:00 – 8/side

1: Front Squat

2: Single Leg Kettlebell Deadlift

1: Goblet Squat

Conditioning

Metcon (No Measure)

[Performance]

15 Minute EMOM:

1- 5-8 Strict Chest-to-bar Pull-ups

2 – 5-8 Strict Toes-to-bar

3 – 10-20 Calories Row/Bike

[Fitness]

15 Minute 30 seconds on / 30 seconds off

1- Dumbbell Renegade Rows

2 – Abmat Sit-Ups

3 – Row/Bike

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