2021/10/23
SAT
＜CrossFit＞
Event WOD Week3
W-up:
WOD
Event WOD (Week3)
__Advance__
13min AMRAP
Buy-in 400m Run
7 Ring Dips
6 Barbell G2OH (43kg/29kg)
7 T2B
6 Box Jump (24in/20in)
__RX__
13min AMRAP
Buy-in 400m Run
7 Box Dips
6 Barbell G2OH (34kg/25kg)
7 T2B
6 Box Jump (20in/16in)
__Fitness__
13min AMRAP
Buy-in 400m/200m Run
7 Box Dips
6 DB Snatch (7.5kg/5kg)
7 Hang Knee Raise
6 Box Jump/Step Up
Light
Press / Event WOD
タバタ✖️2セット
①フロアでのエルシットホールド
②プレートG2OH
③K2C
④プレート ジャンプ/ステップアップ
Strength
Press
10-8-5-3-3
WOD
13min AMRAP
Buy-in 400m/200m Run
7 Box Dips
6 DB Snatch (7.5kg/5kg)
7 Hang Knee Raise
6 Box Jump/Step Up
＜HIIT＞
Event WOD
Warm Up
Coach's Choice
WOD1
For Time (10min Cap)
10 Burpee / Up Down
20/15 Cal Row
10 Burpee / Up Down
30 DU / 45 SU
20/15 Cal Row
10 Burpee / Up Down
40 Russian Twist
30 DU / 45 SU
20/15 Cal Row
10 Burpee / Up Down
WOD2
__RX__
13min AMRAP
Buy-in 400m Run
7 Box Dips
6 Barbell G2OH (34kg/25kg)
7 T2B
6 Box Jump (20in/16in)
__Fitness__
13min AMRAP
Buy-in 400m/200m Run
7 Box Dips
6 DB Snatch (7.5kg/5kg)
7 Hang Knee Raise
6 Box Jump/Step Up
WL
1)Contact Drill (Hit and Receive)
Hit and High Pull 5 x 3
Hit and Receive in bottom position 5 x 3 (if bottom position isnt there yet, receive in pwr and sit down into a squat)
2)
Tall Snatch + Snatch Balance
(2+2) x 4 sets (you may add a little bit of weight if you are able to perform tall snatches w/weight correctly. If not, you should stick to using a bar or PVC.
3)
2 position Snatch
(1+1) x 5 sets (find a moderate weight for this complex.
4) Clean+ Jerk
6sets @ Moderate weights
2021/10/22
FRI
＜CrossFit＞
Push Jerk
W-up:
Coach's Choice
2 Rounds not for time
30s on 10s transition
Line Hops
Spiderman stretch right leg
Spiderman stretch left leg
Inchworm stretch
Mountain climber
Skill / Strength
Push Jerk
5sets x 4 reps
*1st set is empty bar
WOD
30-25-20-15-10
Cals Row
V-Up/ Sit Up
Light:
Squat
W-up
Coach's Choice
Strength:
3sets of
Supersets
10 Bench Press
8 Banded Pull Up
2min rest between
WOD:
"10min max cal on row
every minutes 5 Burpee/ Updown
＜HIIT＞
WL
1)Contact Drill (Hit and Receive)
Hit and High Pull 5 x 3
Hit and Receive in bottom position 5 x 3 (if bottom position isnt there yet, receive in pwr and sit down into a squat)
2)
Tall Snatch + Snatch Balance
(2+2) x 4 sets (you may add a little bit of weight if you are able to perform tall snatches w/weight correctly. If not, you should stick to using a bar or PVC.
3)
2 position Snatch
(1+1) x 5 sets (find a moderate weight for this complex.
3)Strict Press
5 x3reps
2021/10/21
THU
＜CrossFit＞
Ring Dips
W-up:
Coach's Choice
Skill / Strength
Review Ring Dips ( Kipping) (15mins)
WOD
16EMOM
1) 15 Barbell Hip Thrust ( 50/25)
2) 15 DB Push Press+ 5 Push Up
3) 12/10 Cals Row
4) rest
Light:
Squat
W-up
Coach's Choice
Strength:
Back Squat
10-8-6-4-4
WOD:
4rds for time (14mincap)
15 DB Push Press
12/10 Cals
9 Goblet Squat / KB DL
6 Sit Up
＜HIIT＞
EMOM Day
Warm Up
Mobility + Plank 3way for 30sec each
WOD1
21min EMOM
1) 15/12 cals row (45sec of work)
2) 15 weighted Squat
3) 15 T2B / 15 Hang Knee Raise
* Scale as needed ,
WOD2
30/10 x 6station x 3rds
-
WOD3
-
2021/10/20
WED
＜CrossFit＞
Leg Day
W-up:
Squat Prep
Skill / Strength
5 FSQ (AHAP) x3sets
rest 90sec
*1~3sets to build up then 3stes
WOD
Every 4min x 4sets
10 DB Bent Over Row(15/10)
80 DUs
20 Heavy Russian KB Swing( 28/20)
*DB could be KB for bent over row
Light:
Bench Press
W-up
Coach's Choice
Strength:
Bench Press
10-8-6-4-4
WOD:
4rds for time (12min cap)
10 Push Up
10 DB Bent Over Row
45 DUs/ 60 Single
20 Russian KB Swing
＜HIIT＞
Circuit
Warm Up
Mobility + Plank 3way for 30sec each
WOD1
2sets of
1min of Rowing
1 min of Arm Curl + Thruster
1min Reverse Lunges
* No rest between sets, 50sec work and 10 transition
WOD2
30/10 x 6station x 3rds
1) Jumping Pull Up/ Pull Up
2) Ladder
3) Slam Ball And Side Step( Big Ball)
4) 4 Side Jump+ 2 Donkey Jump
5) Renegade Row
6) Russian Twist With 5/2.5 Plate
*rest as needed, coach's Choice
WOD3
-
2021/10/19
TUE
＜CrossFit＞
Focus:
Snatch
W-up:
Coach's CHoice ( mobility and PCV Warm Up)
Skill / Strength
"Hang High Pull + Hang Power Snatch + OH squat
10mins building up to moderate heavy
WOD
Every 4mins x 4rds
Row 20/15 cals
10 DB Power Snatch (no Muscle)
Max T2B ( goal is 20)
*once you Drop, you rest in the remaining time
Light:
DeadLift
W-up
Coach's Choice
Strength:
DeadLift
10-8-6-4-4
WOD:
14min AMRAP
250/200m Row
20Ring Row
20 Dips
20 Sit Up
＜HIIT＞
Warm Up:
same as CF Light
WOD1:
-
WOD2:
-
WOD3:
-
2021/10/18
MON
＜CrossFit＞
Focus:
DB Only
W-up:
Coach's CHoice
Skill / Strength
Extended Warm Up
8min AMRAP *conversetional Pace
10 Updown
20 Death March Step with Light DB
10 Single Leg DL (each)
10 Wide Air Squat
WOD
FT: ( 20min cap)
800m Run ( no more than 5:00)
40 Front Rack DB Lunges (15/10)
40 DB Push presss
400m Run
20 Front Rack DB Lunges
20 DB Push press
200m Run
10 Front Rack DB Lunges
10 DB Push Press
* run should scale, 600, 300, 150
** when it rains, 80 Mt.climber , 40 Mt.climber 20 Mt. Climber
Light:
AMRAP+ Rowing WOD
W-up
Coach's Choice
Strength:
6min AMRAP
8 DB Front Squat
7 DB Bent Over Row
6 Db Strict Press
5 K2C
WOD:
14min AMRAP
250/200m Row
20Ring Row
20 Dips
20 Sit Up
＜HIIT＞
Warm Up:
Coach's Choice
WOD1:
EMOM x10min
1) 12/10 cals (45sec of work)
2) 8 Push Up- 7 Sit Up
WOD2:
3rds FT of : (10min Cap)
10 Burpee
10 Slam Ball
10 Ring Row
10 Single DB Step Up
WOD3:
-
2021/10/17
SUN
＜CrossFit＞
Event 2
W-up:
__Wup(〜20min)__
・Hip and Ankle Mobility (5min)
・EMOM 6min
a) Row 40s (easy→moderate→WOD pace)
b) 5-7 WallBall +Hollow Hold until 40s
・use 5-10min to build up for OHS
WOD
Event WOD (2nd week)
__Advance__
0:00〜10:00 (10min Cap)
a1) 100/90 Cal Row
＊EMOM 7 WallBall (20/14lb)
10:00〜14:00
a2) 3RM OHS (from floor)
＊Two Scores(Time & Weight)
__RX__
0:00-10:00
a1) 100/80 Cal Row
＊EMOM 5 WallBall (20/14lb)
10:00-14:00
a2) 3RM OHS (from rack)
__Fitness__
0;00-10:00
a1) 100/80 Cal Row
10:00-14:00
a2) 3RM Back Squat
Light:
Press
W-up
Squat Prep+ OH Mobility
Strength:
One Hand DB Row
4 x 10 reps
5 Pull Up/ Ring Row after each set
WOD:
__Fitness__
0:00-10:00
a1) 100/80 Cal Row
10:00-14:00
a2) 3RM Back Squat
＜HIIT＞
Warm Up
Agility + Animal Movement
WOD1
30/10 3sets
1) DB/ KB DL
2) Sit Up
3) Box Jump
4) Slam Ball
WOD2
__Fitness__
0:00-10:00
a1) 100/80 Cal Row
10:00-14:00
a2) 3RM Back Squat
