200608

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1) Same as Fitness

2) 2 rounds for time:

40 Squat Cleans 25/15

40 Dumbbell Deadlifts 25/15

Scale as needed. Lets focus on good full range of motion Cleans. Range of Motion standard for the Deadlift is one head of the Dumbbell to the floor. Increase weight as needed.

3) Same as Fitness

[Fitness]

1) Every 1:00 x 24 sets:

Station 1 – 15 Landmine Lumberjack Squats

Station 2 – 5/side Lateral Box Step-up w/Dumbbells @ Farmers Position

Station 3 – 5/side Dumbbell Cross Body Single Leg Romanian Deadlift

Station 4 – 5/side Tempo (3.1.0) Bulgarian Split Squat

Lumberjack squats reference last week for loading. You have 25% less reps, let work a little bit heavier. For the Latel Step-ups start 12″ give or take from the box so you’re having to reach to the box and truly step-up laterally. Perform all reps on 1 side then switch to the other. Cross Romanian Deadlift, whatever foot is planted, hold the Dumbbell in the opposing hand, as you hinge for the RDL, cross over to the foot that is planted on the ground. Tempo Bulgarian Split squats, ideally setup so your bench/box is around knee height. 3 second descent, pause for 1 second, then explode up. This might be done with no loading at all, or add loading in the Farmers position as form allows.

2) 2 rounds for time:

80 Air Squats

40 Dumbbell Deadlifts 25/15

Scale as needed. Lets focus on good full range of motion Air Squats. Range of Motion standard for the Deadlift is one head of the Dumbbell to the floor.

Extra Work:

3) Kettlebell Goblet Half Kneeling Adductor Dips: 5 sets of 5/side

Rest 90-120 seconds between sets. Focus on position over loading.