200810

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 4 sets of 4 @ 80% + 5-10lb. across

2) Back Squat: Every 2:00 4 sets of 4 @ 80% + 5-10lb. across

[Fitness]

1) 3-Position Pause Goblet Squat: Every 2:00 4 sets of 8 reps

Build as heavy as form allows. Pause for 3 seconds at quarter, parallel, and bottom positions.

2) Kettlebell Goblet Box Step-ups: Every 2:00 4 sets of 10 @ 24/20

For the Step-ups goal is first to work that higher box, we should see the hip below the knee ideally.

1: Front Squat

2: Back Squat

2: Kettlebell Front Rack Box Step-ups

Conditioning

Metcon (4 Rounds for reps)

[Performance][Fitness]

“200804”

4 x 4-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Row for 20 seconds, rest 40 seconds

Row for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Bike for 20 seconds, rest 40 seconds

Score cals/reps completed each round.

Scale as needed.