180421

/in /by

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

[Sport]

Complete as many rounds as possible in 25 minutes of:

20 push-ups

30 sit-ups

40-cal. Row

[Fitness]

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

10 push-ups

20 sit-ups

30-cal. row

Beginner Option

Complete as many rounds as possible in 20 minutes of:

10 knee push-ups

15 sit-ups

20-cal. row
Scaling

Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

180422

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Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Sport]

5 rounds for time:

400m including hill Run

10 D-Ball Push-Ups

20 D-Ball Side-to-Side Push-Ups

30 Ball Slams 40/20

[Fitness]

5 rounds for time:

400m including hill Run

30 Ball Slams 20/12

180420

/in /by

Reebok CrossFit Roppongi – CrossFit

Strength

Paused Front Squat (2 Reps Every 2:00 X 5 Sets)

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.

Front Squat (7 Reps Every 3:00 X 3 Sets)

*This should be done as a continuation of your Pause Squats starting at 10:00 on the clock.

Conditioning

Metcon (Time)

[Sport]

15-12-9 – for time:

Toes-To-Bars

Wall Balls 20/14

Toes-To-Bars

Double Kettlebells Thrusters 24/16kg

[Scaled]

15-12-9 – for time:

Knee Raises

Wall Balls 14/8

Knee Raises

Double Kettlebells Thrusters 16/8kg
“CrossFit HQ 170129”

Time to beat 7:51

*Reference 170508

**Time Cap 10 minutes

180419

/in /by

Reebok CrossFit Roppongi – CrossFit

Strength

Clean Pull + High-Hang Clean (Every 1:30 X 7 Sets)

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

Conditioning

Metcon (Time)

[Sport]

Three rounds for time of:

135/95 pound Hang power clean, 15 reps

15 Burpees

[Fitness]

Three rounds for time of:

30 Kettlebell Swings 20/12kg

15 Burpees
“CrossFit HQ 130715”

180417

/in /by

Reebok CrossFit Roppongi – CrossFit

Strength

Snatch Pull + High Hang Snatch (Every 1:00 X 7 Sets)

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

Conditioning

Metcon (AMRAP – Reps)

[Fitness]

10 Minute Up-Ladder:

3 Banded/JumpingPull-Ups

3/side Plate Reverse Lunges 35/15

60 Single-Unders

*Single-unders stay constant throughout the workout. Pull-ups and Snatches go 3, 6, 9, 12, and so on until 10 minutes is up.

[Performance]

10 Minute Up-Ladder:

3 Pull-Ups

3 Power Snatch 65/45

30 Double-Unders
*Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up.

“Reference 160505”

180418

/in /by

Reebok CrossFit Roppongi – CrossFit

Strength

Shoulder Press (70% x 3 reps 80% x 3 reps 90% x 3 or more reps)

Deadlift (70% x 3 reps 80% x 3 reps 90% x 3 or more reps)

Conditioning

Metcon (AMRAP – Reps)

Partners — Similar strength

Deadlift static hold — HEAVY.

AMRAP Burpee box jumps.

*****

Chin over bar static hold.

AMRAP Standing DB strict press.

*****

Deadlift static hold — HEAVY.

AMRAP burpee box jumps.
*One partner must be in a static hold in order for the other partner to complete reps.

*If you cannot pull yourself over the bar you may use a box to jump into position.

*Each couplet is 5 min with 90 seconds rest between. Score is total combined reps.

180416

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Reebok CrossFit Roppongi – CrossFit

Strength

Pause Back Squat (2 Reps Every 2:00 X 5 Sets)

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.

Back Squat (7 Reps Every 3:00 X 3 Sets)

*This should be done as a continuation of your Pause Squats starting at 10:00 on the clock.

Conditioning

Metcon (Time)

[Sport]

50-40-30-20-10 reps for time of:

Wall-ball shots

Weighted Abmat sit-ups 20/14#

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target

[Fitness]

50-40-30-20-10 reps for time of:

Wall-ball shots 14/8#

Weighted Abmat sit-ups 14/8#
“CrossFit HQ 180410 MOD”

*Time Cap: 15 minutes

180415

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Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

[Sport]

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk

100-ft. walking lunge

Scaling

This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

[Fitness]

Intermediate Option

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk (10 attempts max, then move on)

100-ft. walking lunge

Beginner Option

Complete as many rounds as possible in 12 minutes of:

50-ft. bear crawl

50-ft. walking lunge
“CrossFit HQ 180408”

180414

/in /by

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

5 rounds

2 min AMRAP KB front rack walking lunges.

1 min max cals assault.

2 min rest. (partner starts)

1 person works at a time.
“Hybrid Athletics 4/3/18”

*Partners similar strength.

**post total reps + cals per round to board.

180413

/in /by

Reebok CrossFit Roppongi – CrossFit

Strength

Paused Front Squat (3 Reps Every 2:00 X 5 Sets)

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.

Front Squat (10 Reps Every 3:00 X 3 Sets)

*This should be done as a continuation of your Front Squat starting at 10:00 on the clock. Build as heavy as deemed fit.

Conditioning

Metcon (AMRAP – Reps)

[Sport]

7 Minute Up Ladder:

3 Thrusters 95/65

3 Ring Dips

[Fitness]

7 Minute Up Ladder:

3 Plate Thrusters 35/15

3 Band Pull-Downs