2024/04/28
SUN
<CrossFit>
Girls Benchmark WOD
Warm-Up:
Coach's Choice
Skill, Strength:
10min DL practice
WOD
For time 20min
21-15-9-9-15-21
DL(185/135lb)
Burpee
Ad:225lb/155lb
Beginner
12-9-6-6-9-12 Reps, For Time
Deadlifts (135/95 lb)
Burpees
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Barbell Hip thrust 3x8
Rear Foot Elevated Split Squat with DB 3/8each
WOD1
For Time:
50 Calories of choice (Row, Ski, or Bike)
50 WB
50 Pull-Ups/Ring Row
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
20sec each x2rounds ( not rest between movement and round)
High Knee
Plank
Runner
V-up
Mt.climber
Jumping Jack ( Quarter Squat Position )
WOD2:
30-20-10
KB Swing
DB Reverse Lunges
DB Thruster
Burpee
WOD3:
10EMOM
1) Cals Machine( 10/8 cals )
2) 30s Plank Variation
2024/04/27
SAT
<CrossFit>
Girls Benchmark WOD
Warm-Up:
Coach's Choice
Skill, Strength:
WOD
Girls WOD "BARBARA"
5rd For Time 40min
20 Pull up
30 Push up
40 Sit up
50 ASQ
Rest precisely 3min between each round
Good Times For BARBARA
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
Modified Barbara: Fewer Reps
5 Rounds for Time
10 pull-ups
20 push-ups
30 sit-ups
40 air squats
Rest 3 minutes
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Barbell Push Press
4x6
WOD1
30 on/ 30off x 6 exercise x3rds
min1)Burpee Box Jump
min2) Cal Bike
min3) Barbell Thrusters
min4)Toes to Bar/Hang Knee Raise /Sit Up
min5) Cal Row
min6) Double Unders/Single under
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
3set
10 DB DL
10 DB Press
15 DB Front SQ
15 Air Squat
WOD2:
Death By Burpee (Max 12min)
EMOM until failure
min1) 2 DB Lunge + 1 Burpee
min2) 4 DB Lunge + 2 Burpee
min3) 6 DB Lunge + 3 Burpee
...
min10) 20 DB Lunge + 10 Burpee
...
*every minutes add 2 Lunge + 1 Burpee
WOD3:
750m/650m Row (20SPM slow pace)
1min rest
500m/400m Row (25SPM medium pace)
1min rest
250m/200m Row (30SPM Splint)
2024/04/26
FRI
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Bear Complex
WOD
30 AMRAP
500m Row
1 Bear Comlex
(1 Clean+1 Thuster+1 Back SQ+1 Press)
Every round; +1 Bear Complex
LIGHT
Warm Up
Coach's Choice
Strength
"RDL with Barbell 3x8
into Barbell Hip thrust 3x8
WOD1
10min AMRAP
25 DUs /50 Single
5 Woman Maker ( Burpee + G2OH)
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
3sets of
10 Strict Press
10 Push Press
10 Bent Over Row
10 Ring Row
WOD2:
2R For Time (12min)
250m / 200m Row
10 Burpee Broad Jump
200m Run
15 SItup
WOD3:
Tabata
1) MB Mt. Climber
2) MB Hug Squat
4月week4
Warm Up
2sets of
4reps Back squat with empty bar
4 reps Kang Squat
4reps Behind the neck power Jerk with empty Bar
4 Reps hang Power Snatch
4 reps Hang Power Clean
4 reps Jerk
A) Hang Snatch
EMPTY + 2setx 3reps
*バーの下に素早く潜る意識
B)Snatch
3setx 2reps @80-85%
*Good Technique
c) Clean/Snatch Deadlift with Strap
3sets x 2 reps @90%
*上体が少し被った位置でフィニッシュ
or
Jerk Drive From Rack
3sets x 2reps 100+%
e) 1 Power Clean + 2 Front Squat + 1 Jerk
4sets x 80%
G) Front Squat
4x1 reps @85%
2024/04/25
THU
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Dips
Ad::5-8 Ring Dips (3↓,1keep,2↑)
Rx:3-5 Negative (5sec)
Beginner:10-15 Box Dips
WOD
15min AMRAP
3 Devil Press (50/35#)
6 Sumo deadlift High Pull (115/75#)
12 T2B
30 DUs
LIGHT
Warm Up
Strength
Core Coach's Choice
WOD1
0-4min.
AMRAP:
8 Wall Balls 20/14
8 Alt. DB Snatches 45/30lbs.
8 Sit-Ups
4-8min.
Max Calories on Row
8-12min.
AMRAP:
8 Wall Balls 20/14
8 DB Power Cleans 45/30lbs.
8 Sit-Ups
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
3set of
10 DB Box Step Up
15 Goblet SQ
20 KB Swing
25 DUs
WOD2:
AMRAP 12min
12 Wall Ball
12 Slam Ball
12 Situp
200m Run
WOD3:
(30s/15s)*9
1) Prone Cobra
2) Seated Band Row
3) Hip Bridge (DB on thigh)
4月week3
Warm Up
2sets of
4reps Back squat with empty bar
4 reps Kang Squat
4reps Behind the neck power Jerk with empty Bar
4 Reps hang Power Snatch
4 reps Hang Power Clean
4 reps Jerk
A) Hang Snatch
EMPTY + 2setx 3reps
*バーの下に素早く潜る意識
B)Snatch
3setx 2reps @80-85%
*Good Technique
e) 1 Power Clean + 2 Front Squat + 1 Jerk
4sets x 80%
G) Front Squat
4x1 reps @85%
2024/04/24
WED
<CrossFit>
Core
Warm-Up:
Coach's Choice
Skill, Strength:
Core 5set
10sec L-Sit Hold
10 Hand Stand Plate Up Down
WOD
20min For time
100 Wall Ball
75 Russian KB Swing
50 Cals Row
25 G2OH (95lb/65lb)
Ad;135lb/95lb
LIGHT
Deadlift
Warm Up
Coach's Choice
Strength
Deadlift
4sets x 6reps
*supersets with 10 WB
WOD1
12-10-8-6-4-2
Calories on Machine
DB Push Press
Pull Up
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
3set of
10/10 Half Kneeling Landmine SA Press
10 Standing Landmine Rotation
10 Landmine Thruster
WOD2:
AMRAP 5min
5 Pullup / Ring Row
10 Pushup
15 Air Squat
rest 3min then
AMRAP 5min
4 Burpee
8 Hang Knee Raise
12 DB Push Press
WOD3:
2min Row (20 SPM)
1min rest
2min Row (25 SPM)
1min rest
2min Row (30 SPM)
W-up:
WOD prep
Skill, Strength:
C&J practice 15min
WOD:
Long wod day
15min AMRAP
500m Row
5 Back Squat(About your body weight)
10m Sled push
1 Rope Climb
3min Rest
For time of
1500m Row
150 Air Squat
2024/04/23
TUE
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
"Back SQ (Cluster set)
9rep×3set
(3rep 20sec rest-3rep 20sec rest-3rep)
3min Rest
*80%-85%
*クラスターセットとは、比較的重いおもさをレストをはさんで行うことで多くの回数を高いクオリティでトレーニングできる方法です。
WOD
Every 2min×5
250m Row/200m Row
5 Burpee Pull up
Ad;Burpee pull over
LIGHT
Warm Up
"20m Bear Crawl
12 Banded Face Pull
10 Calories Assault bike
Rest 60sec
x 2 rounds Total.
Strength
Back Squat 1sec down
4x6
*2min rest between
into 30 DB Lunges
WOD1
10min AMRAP
300/350m Row
12 DB G2OH
6 Burpee Box Jump
<HIIT>
Warm-Up:
Coach's CHoice Core
WOD1:
3sets of
10 DB Arm Curl and Press
10 DB Bent Over Row
10 Plank DB Drag Through
WOD2:
3R For Time(12min)
40 DUs / 50 SIngles
30 Air Squat
20 Burpee
10 Ring Row
WOD3:
45s/15s *6
Row
Situp
【LIT】
W-up:
Skill, Strength:
Strength:
WOD:
2024/04/22
MON
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Work on your weakness for 20minutes
*コーチと相談して、苦手を練習する
WOD
"For time 15min
21-15-9-15-21
T2B
DL(185lb/135lb)
*短いレストでこなせるようになる
LIGHT
Warm Up
"20m Bear Crawl
12 Banded Face Pull
10 Calories Assault bike
Rest 60sec
x 2 rounds Total.
Strength
"Push Press 4x6
*increase weights every sets
WOD1
"3rds of (15minutes cap )
5 Burpee Box Jump Overs 24/20""
10/7 Cal Bike
10 Barbell Thrusters 45/35lb.
7 Toes to Bar
10/7 Cal Row
30 Double Unders
<HIIT>
Warm-Up:
Coach's CHoice Core
WOD1:
"3sets
12/12 Front-Leg-Elevated DB Split SQ
12 Alt Jump Lunges
200m Run
WOD2:
"AMRAP 10min
2-4-6-8-10-...
KB DL
Goblet Squat
Cal Row
WOD3:
"AMRAP 6min
10/10 Side Vup / Side Crunch
30s Plank Hold
10 Hip Bridge (DB on thigh)
【with coach】
W-up:
C&J deload n Strength Day
Skill, Strength:
Front Squat
4 x 6
Split Squat
3x6 each leg
DB seated press
3 x 10
Strength:
Bulgarian squat
3 x 6each
Hip thrust
3 x 10
Weighted strict pull up
4 x 5
WOD:
mini conditioning wod
1500m Row