Entries by shane

181218

Reebok CrossFit Roppongi – CrossFit Conditioning Performance and Fitness A: Metcon (AMRAP – Rounds and Reps) In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 Dumbbell […]

181217

Reebok CrossFit Roppongi – CrossFit Strength Performance A: Deadlift Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed Strength Fitness B: Posterior Chain + core + unilateral pull Every 90 seconds, for 18 minutes (3 sets): Station 1 […]

181216

Reebok CrossFit Roppongi – CrossFit Strength Performance and Fitness A: Strict Press + Push Press Part 1. Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Part 2. Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 repsBuild across the 4 sets for the strict […]

181215

Reebok CrossFit Roppongi – CrossFit Conditioning Performance A: Metcon (Time) For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Time Cap: 21 minutes Conditioning Fitness A: Metcon (Time) For time: 60 Jumping Lunges […]

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Reebok CrossFit Roppongi – CrossFit Strength Performance A: Back Squat Four sets of: Back Squat x 6 reps Rest 3 minutesIncrease the weight you used last week by at least 10-15lbs. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final […]

181213

Reebok CrossFit Roppongi – CrossFit Strength Performance A: Clean For 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. EMOM 6′ High Hang Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, […]

181212

Reebok CrossFit Roppongi – CrossFit Conditioning Performance A: Metcon (AMRAP – Rounds and Reps) Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calorie RowPartner A will do 3 […]

181211

Reebok CrossFit Roppongi – CrossFit Strength Performance A: Deadlift Take 20-25 minutes to build to today’s 1-RM DeadliftBuild no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Strength Fitness A: Hinge + Core + Carry Every 2 minutes, for 24 minutes (4 sets of each): Station […]

181210

Reebok CrossFit Roppongi – CrossFit Strength Performance A: Weighted Pull + Gymnastics Every 2 minutes, for 18 minutes (3 sets each) of:3 Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps (goal is to establish a 3-RM by your third set) Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate […]

181209

Reebok CrossFit Roppongi – CrossFit Strength Performance A: Back Squat A. Four sets of: Back Squat x 8 reps @ 30X1 Rest 3 minutesChoose the same weights you used last week Sunday. If you missed last week’s squat session, build to a load that will make your final 2-3 reps of your final set extremely […]