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Wod

200403

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

If the Tokyo Metropolitan Government issue lock-down, we will need to be under self-quarantine until at least the end of April. We are completely prepared from a mental aspect for this to likely last through the month of April and possibly longer as many of the scientists and experts seem to be saying we’re still weeks out from our peak.

However, we will open our box this weekends. In addition to limit the class size, we will shorten the length of class to maintain social distancing.

People tend to worry about communal places and objects because they fear coming into contact, directly or indirectly, with someone who can get them sick.

To get rid of this concern, our box follows guidances like regularly disinfecting our facilities and encouraging members to wipe down equipment after use, which should be effective at preventing spread of SARS-CoV-2, the virus that causes COVID-19. Washing hands after using shared equipment or spending time in a crowded space can also reduce your risk of getting sick, health officials say.

For our members, our box is where they stay healthy, keep their mind right and find a daily escape.
This is how they stay healthy and how they can fight the coronavirus. For us, all we can do is embrace this situation in the best way we can. We’re telling people to stay positive and do something to keep your mind and body moving. Embrace this time with your family too, because time is the only thing you really lose that you can’t get back.

It is our duty to stay open to help our society and community maintain their health, whether it’s physically or mentally. Daily exercise is extremely important to our physical and mental health. Lastly we greatly appreciate all of your support and hope that you all can continue to exercise to make it a part of your mental and physical health plan.

We will continue to monitor the situation and all requirements of the of Tokyo Metropolitan Government to keep you updated.

Strength

Metcon (No Measure)

[Performance]

2 Halting Cleans + 1 Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Cleans. All are full Squat. Build as heavy as possible. Start around 60-70% of your 1RM.

[Fitness]

1) Hang Clean Pull: 3 sets of 2

2) Hang Muscle Clean: 3 sets of 2

3) Hang Power Clean: 3 sets of 2

4) Hang Clean: 3 sets of 2

1: 2 Halting Cleans + 1 Jerk

1: Hang Clean

Conditioning

Metcon (Time)

[Performance]

3 rounds for time:

10 Power Cleans 135/95

20 Bar Facing Burpees

40 Air Squats

[Fitness]

3 rounds for time:

10 Burpees

20 Russian Kettlebell Swings

30 Air Squats