Entries by shane

180922

Reebok CrossFit Roppongi – CrossFit Gymnastics Performance and Fitness: Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill superset. For example: “Three sets, not for time, of: […]

180921

Reebok CrossFit Roppongi – CrossFit Strength Performance A: Front Squat A. Take 15-20 minutes to build to today’s 1-RM… Front Squat x 1 rep @ 32X1 (3-second descent, pause for 2 seconds in the bottom, then drive to full extension, pause 1 second at the top) *ensure that you stick to the tempo! Strength Fitness: […]

180920

Reebok CrossFit Roppongi – CrossFit Conditioning Performance A: Metcon (Time) For Time: 15-12-9 Power Cleans (185/135 lbs) Strict Handstand Push-Ups *10min time capMinimum requirement for performance is 5 Strict HSPUs. You must perform the first 5 reps of this workout strict after which you may scale to kipping. Conditioning Fitness A: Metcon (AMRAP – Rounds […]

180919

Reebok CrossFit Roppongi – CrossFit Warm-up Utilize the warm-up to prepare for the movements in the conditioning piece, especially the clean. Warm-up (No Measure) Clean Warm Up Complex 1 – 3 rounds start with an empty barbell 3 RDL’s 3 Muscle Cleans 3 Front Squats 3 High Hang Power Cleans (3s pause in the rec. […]

Tuesday 180918

Reebok CrossFit Roppongi – CrossFit Strength Fitness A1: Dumbell (Suitcase) Walking Lunges (3 x 20) Rest 60s before A2 A2: Strict pull-ups (3 x 3-6 @ Tempo 2111) Rest 60s before A1. Strength Performance A1: Dumbell (Suitcase) Walking Lunges (3 x 20) rest 60s before A2. A2: Strict pull-ups (3 x max attempts each set) […]

“CINDY XXX”

Reebok CrossFit Roppongi – CrossFit AMRAP in 30 minutes 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 Pull-Ups 40 Push-Ups 60 Air Squats 25 Pull-Ups 50 Push-Ups 75 Air Squats 30 Pull-Ups 60 Push-Ups 90 Air Squats View Public Whiteboard

180916

Reebok CrossFit Roppongi – CrossFit WOD Metcon (No Measure) 1a) 0:00 – 12:00 – Every 2:00 X 6 Sets: 200m Run + 5/Side Half Kneeling Single Arm Dumbbell Press Pick a weight you can maintain for all 6 sets. 1b) 12:00 – 28:00 – Every 4:00 X 4 Sets: 400m Run + 10 Renegade Rows […]

180915

Reebok CrossFit Roppongi – CrossFit Strength Metcon (No Measure) Every 3:00 X 7 Sets: 10 Deadlifts + 15 Box Jumps + 30 Second Front Plank Hold Or Hollow HoldStart at a moderate weight for the Deadlift. Perform the reps as Touch-and-Go. Build loading as desired. Box Height and Plank/Hollow time should remain fixed for all […]

180914

Reebok CrossFit Roppongi – CrossFit Strength Segmented Clean Deadlift (5 x 3) 2-3 sec Pause 2 inches off the floor(mid-shin), at the knees, at mid-upper thigh then stand upThis is a technique primer to practice balance and holding position in the pull. The load should be no more than 70% of your 1RM clean. Clean […]

180913

Reebok CrossFit Roppongi – CrossFit Strength Metcon (AMRAP – Rounds and Reps) “30-MINUTE DUMBBELL WORKOUT” Set a timer for 30 minutes and do as many rounds as possible (AMRAP) of the below circuit in that time. Rest only as needed. Single Arm Dumbbell Strict Press: 10 per side One-Arm Dumbbell Floor Flys: 8 per side […]