201026

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

CrossFit Games Week

1) Back Squat:5 sets of 2 @ 80%

2) Russian Kettlebell Swings: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible. Standard is bell to the shoulder.
[Scaling Tips]

For beginners (less than three months training experience) -> 3 sets of 10 Back Squats

1: Back Squat

2: Russian Kettlebell Swing

Conditioning

Metcon (Time)

Tuesday 201020

Toes-to-Bar/Lunge

30-20-10 reps for time of:

Toes-to-bars

Kettlebell walking lunges

♀ Two 24-kg KBs ♂ Two 32-kg KBs

*Scale as needed.
[Scaling Tips]

Toes-to-bars -> Knee Raises, V-Ups, Tuck-Ups, Tuck Crunches, Abmat Sit-Ups

Kettlebell walking lunges -> Kettlebells Lunges in place, Reps Per Side Kettlebells Split Squats, Lunges