170922


Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

100 total Band Pull-aparts

Front Squat (15 minutes to establish a today’s 10RM.)

Conditioning

Metcon (Time)

Teams of 2

For time:

100 Cal. Row

60 Front Squat (135/95)

80 Cal. Row

40 Front Squat (155/105)

60 Cal. Row

20 Front Squat (185/125)

[Scaled]

Teams of 2

For time:

100 Cal. Row

60 Front Squat (Today’s 10RM)

80 Cal. Row

40 Front Squat (Today’s 10RM)

60 Cal. Row

20 Front Squat (Today’s 10RM)

[Rx+]

1. 155/105

2. 185/125

3. 225/155

170921

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Blackburns on Floor (Y-W-T-I) – 3 sets of 15sec. hold each position

Clean Deadlift + Hang Clean (1 rep Every 1:00 for 7 sets)

Warm-Up as needed. Start around 60 % of your 1RM Clean.

Conditioning

Metcon (AMRAP – Reps)

10 Minute Up Ladder:

5 Hang Power Clean 95/65

200m Run

[Scaled]

10 Minute Up Ladder:

10 Kettlebell Swings 16/12kg

200m Run

[Rx+]

10 Minute Up Ladder:

10 Hang Power Clean 135/95

200m Run
For this workout the run stays fixed…so, 5 + 200m, 10 + 200m, 15 + 200m, and so on until 10 minutes is up.

170920


Reebok CrossFit Roppongi – CrossFit

Strength

D-Ball Bear Hug Box Step-Ups (6/Side Every 2:00 X 5 Sets)

Perform all 6 reps on 1 leg before switching to the other. Set box height so your knee in hip are in line.

Romanian Deadlift (4×8)

Barbell Bulgarian Split Squat (4 Sets Of 6/Side)

Rest 90-120 seconds between sets. Heavy as possible.

Conditioning

Metcon (Time)

3 rounds for time:

75 Double-Unders

30 Wall Balls 20/14

[Scaled]

3 rounds for time:

75 Single-Unders

20 Wall Balls 14/8

170919


Reebok CrossFit Roppongi – CrossFit

Strength

a: Metcon (No Measure)

Blackburns on Floor (Y-W-T-I) – 3 sets of 15sec. hold each position

b: Snatch Deadlift + Hang Snatch

*Warm-Up as needed. Start around 60 % of your 1RM Snatch. Focus on quality over quantity and weight.

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 Air Squats

15 Dumbbell Shoulder-To-Overhead 35/25 (15/12.5kg), Rx+ = 22.5/15kg

10 Toes-To-Bars

[Scaled]

10 Minute AMRAP:

30 Air Squats

15 Plate Chest-To-Overhead 25/15

10 V-Ups

170918

Reebok CrossFit Roppongi – CrossFit

Strength

a: Metcon (No Measure)

100 total Band Pull-aparts

b: Back Squat (15 minutes to establish a today’s 3RM.)

Conditioning

Metcon (Time)

15-12-9-6-3 for time:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run/ 250 Meter Row/ 15/10 Calories Assault Bike Following Each Round

[Scaled]

Movement Substitutions for Strict Ring Dips

– Banded Ring Dips

– Stationary Dips

– Push-ups

Movement Substitutions for Strict Pull-Ups

– Banded Strict Pull-ups

– Ring Rows

170917


Reebok CrossFit Roppongi – CrossFit

Strength

Deadlift (75% x 5 85% x 3 95% x 1 or more reps)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Kev MOD”

With a partner, complete as many rounds as possible in 26 minutes of:

6 Deadlifts 70% of today’s 1RM, each

9 Bar-Facing Burpees synchronized

9 Pull-Ups, each

100m Kettlebell Farmers Carry, each 70/53

“Kev”

With a partner, complete as many rounds as possible in 26 minutes of:

6 deadlifts, 315 lb., each

9 bar-facing burpees, synchronized

9 bar muscle-ups, each

55-ft. partner barbell carry, 315 lb.

170916


Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (75% x 5 85% x 3 95% x 1 or more reps)

Conditioning

Metcon (Time)

[Rx’d]

For time:

150 Squats

75 Good Morning or RDL

120 Squats

60 Good Morning or RDL

90 Squats

45 Good Morning or RDL

[Original]

For time:

150 squats

75 hip extensions

120 squats

60 hip extensions

90 squats

45 hip extensions
“CrossFit HQ Sunday 151220”

170915


Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

90 total Band Pull-aparts

Front Squat (15 minutes to establish a today’s 3RM.)

Conditioning

Metcon (Time)

For time:

400m Run

40 Pull-Ups

400m Run

40 Push-Ups

400m Run

40 Toes-To-Bars

[Scaled]

For time:

400m Run

40 Bent Over Rows

400m Run

40 Snaking Push-Ups

400m Run

40 V-Ups

170913

Reebok CrossFit Roppongi – CrossFit

Strength

a: Bottom’s Up Kettlebell Carry (3 sets of 50’/side)

b: Kettlebell Z-Press (4 Sets Of 8)

*Rest 90-120 seconds between sets. Heavy as possible.

Handstand Walk

Wall Walks

Wall Walk to HS Hold

Handstand Rocks

Angled Wall Holds

Angled Wall Hold to Seven Position

Box Shoulder Shifts

Box Shoulder Touches

Palm Lift (Stomach to Wall)

Shoulder Touches

Wheelbarrow

HS Walk

Conditioning

Metcon (Time)

7 rounds for time:

7 Front Squats 165/115

3 Wall Walks

7 Strict Pull-Ups

[Scaled]

5 rounds for time:

7 Goblet Squats 53/35

3 Wall Walks

7 Bent Over Row 65/45

170912


Reebok CrossFit Roppongi – CrossFit

Strength

a: Metcon (No Measure)

Blackburns on Floor (Y-W-T-I) – 3 sets of 12sec. hold each position

b: Snatch Pull + Hang Power Snatch (1 rep Every 1:00 x 7 sets)

*Warm-Up as needed. Start around 60 % of your 1RM Snatch. Heavy as possible.

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

50 Double-Unders

15 Toes-To-Bar

10 Power Snatch 75/55

[Scaled]

12 Minute AMRAP:

50 Single-Unders

15 V-Ups

10 Deadlifts 75/55
Rx+ = 95/65