200312

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Announcements

いつもご利用ありがとうございます。

この度、新型コロナウィルス感染拡大防止の一環として、一旦、無料レンタルタオルの貸し出しを3/14(土)から期間未定で停止致します。

つきましては、ご迷惑をおかけしますが、ご自身で汗を拭くタオルをご準備頂きますよう宜しくお願い申し上げます。

To avoid the infection of Coronavirus, we temporarily stop free towel service from March 14th. Please bring your own towel. Thank you for understanding.

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Tempo (3-0-1-1).

For example:

3-0-1-0

The first number (3) is the eccentric, or lowering, component of the lift.

The second number (0) denotes any pause at the midpoint.

The third number (1) is the concentric, or lifting, component.

Finally, the fourth number (0) denotes any pause at the top.

2) Single Leg Kettlebell Deadlifts: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible…focus on positioning over load.

[Fitness]

1) Single Leg Glute Bridges: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Tempo (3-0-1-1).

2) Single Leg Kettlebell (or no weight) Deadlifts: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning over load.

1: Hip Thrust

2: Single Leg Kettlebell Deadlift

Conditioning

200223 scaled down (AMRAP – Reps)

[Performance]

8 rounds for max reps of:

20 seconds of deadlifts 95/65, rest 10 seconds

20 seconds of handstand push-ups, rest 10 seconds

or kettlebell swings

*50% of 1RM DL.

[Fitness]

8 rounds for max reps of:

20 seconds of bike/row, rest 10 seconds

20 seconds of dumbbell push presses, rest 10 seconds