2025/05/11
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Complex( moderate to heavy ~80%)
Power Snatch + Snatch Balance + Overhead Squat (1+1+1) × 4 sets
*warm up 1-3sets light weight
WOD
20min AMRAP
400m Run
2rds
5 Pull Up
10 Push Up
15 Air Squat
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Romanian Deadlift
3x6reps
*1-2 sets of practice
背中を丸めず、胸を張ったまま前傾してストレッチを感じる
WOD1
AMRAP 15
400m Run/500m Row
2rds of
5 Ring Row
10 Push Up
15 Air Squat
20 Biycle Sit Up
*rest 60sec rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 5
5 Ring Row/ Pull Up
10 DB Push Press
10 DB Front Squat
WOD2:
10-8-6-4-2(10min Cap)
Box Jump
Slam Ball
Plank Up down
WOD3:
30/15 x2sets
1) High Knee
2) Russian Twists
3) Leg Raise
4) Plank Knee to Elbow
5) Flatter Kicks
WL:
TBD
2025/05/10
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Push Press *focus on Technique
After warm up sets complete:
Set 1: 5 reps at 60%
Set 2: 5 reps at 70%
Set 3: 5 reps at 80% (shoot for more than 3)
*super set with 15 Weighted Hang Knee Raise x3 set
WOD
"TTT Throwdown 280
For time:
20-40-60-80-100
Double unders
2-4-6-8-10
Squat Clean and Jerks @ 135/95lb(61/43kg)
Time Cap: 12 minutes
*Competition: 175/125lb(80/57kg)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets each
Bench Press
8reps
Feel Elevated Ring Row
8-12 Reps
WOD1
4rds for time ;
10 DB Shoulder To Overhead
15 Sit Up
20 Box JUmp
*advanced; 5rd
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx 9
1)10 DB shoulder Press
2) 5 Inchwarm push up
3) 20 V-up+ 20 Bicyle Sit up
WOD2:
AMRAP 20
15 DB Deadlift
15 DB row
15 DB Front quat
15 Slam Ball
15 Burpee
15 Sit up
15/12 Calories Row / 12/9 Cals Bike
WOD3:
WL:
SNATCH
(A) (2+2) *4-5sets
2 Snatch Pull
+ 2 Muscle Snatch
*バーにテンションをかけ続けて
*肘は下げない
(B) 10min
2 Squat Snatch
*find today's heavy double
CLEAN
(C) 10min
2 Power Clean
+FSQ
+Jerk
(D) 5sets *3reps
Segment Clean DL
*1-3sec pause at
below knee, above knee, mid-thigh
ACCESSORY
(E) 3sets
3 OHSQ
(F) 3sets
3 Push Press
2025/05/09
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Power Clean + Above Knee Power Clean
６sets (work on technique )
*60-80%前後で行う
WOD
4sets
500/400m Row
20 WB
15 Box Jump
100m Farmer's Carry (24/15kg)
*25min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Front squat
5×5reps
WOD1
4rd For time
10 Air SQ
10 BW Lunge
10 push up
10 Burpee
10 sit up
time cap 12min
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
30-20-10
KB kneeling shoulder press
KB DL
KB Gorila row
WOD2:
For time
Buy-in 50wall ball
40 burpee
30 box jump
200m run
10 hand release push up
Time Cap 15min
WOD3:
TABATA
(1) Hollow rock
(2) side plank
WL:
WarmUp:
Coach's Choice
a) Sugemented Snatch Pull
3x3 @moderate Weight
（床から2センチ,ひざ下で止まる）
b) Low Hang Snatch ( Below Knee )
2reps x 6sets
*一度経ってから膝下におろしてスタート
*膝を超える部分、越えてからセカンドへの加速、キャッチへの素早い切り返し意識
"c) Clean + Front Squat + Jerk
Heavy find Heavy Single for
today then @90 % 3s x1 reps
*床を押す、セカンドプルで踏んで、プル仕切る
d) Deficit Clean Pull
5s x 3reps 90%~100% "
Optional:
Front Squat (3sets )
3reps -3 reps -max reps @ 90%
Strict press 3sets x 10reps
1H DB Row 3sets x 10/10
URAWA Strength:
Week 2: Volume Focus
A) Back Squat
4 sets of 8 reps @ 65–70% 1RM
動きのスピードとテンポを大切に
B) Deadlift
5 sets of 5 reps @ 70–75% 1RM
重さを少し増やしてフォームチェック
C) Overhead Press
4 sets of 6 reps @ 65–70% 1RM
頭上でバーを安定させる練習
D) Accessory
Romanian Deadlifts: 3 sets of 8 reps
Side Planks: 3 sets of 30 seconds per side
2025/05/08
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 8reps ( 3↑3↓）x3sets
C2B Pull Up 5-8reps x 3sets
WOD
Every4 min x 6
8 Burpee Pull Up
40DUs/ 60 Single
5 TNG Clean Jerk (115/75#)
*comp ; Every3;00 x 8 rds , 50DUs,135/95#
Warm-Up
Skill, Strength:
Strict Press
5sets x5reps
*super set with
5 Banded Pull Up or Ring Row
WOD1
EMOM x15
1) 10 DB G2OH
2) 50DUs
3) 5-8 Burpee Box Jump
4) 1min rowing
5) Rest
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
AMRA7
9 Ring Row
6 Hang power Clean
3 S2OH
*use bar or dummbell
WOD2:
For time;
5-10-15-20
Shuttle Run
KB Swing
＊15ｍ＝１rep
大きなクラスはアジャスト
WOD3:
Tabata
o)Jumping Lunge
e) Bicyle Sit Up
WL:
A) Snatch Complex
Snatch Pull + Power Snatch + Overhead Squat
(1+1+1) × 4–5 sets
Focus：
・Pullでのタイミングと姿勢キープ（バランスが前にいかないように）
・キャッチ後にすぐ安定してOHSへ
・バーと自分の距離感の把握（遠くにしない）しましょう
Load： 70〜80% 1RM
B) Clean & Jerk Complex
Pause Clean + Push Jerk + Split Jerk
(1+1+1) × 4–5 sets
Focus：
・クリーンは1st Pullと2nd Pullの切り替えで1秒ポーズ
・Push Jerkで真上への爆発的ドライブ意識
・Split Jerkは脚の位置を毎回意識して、リカバリーまで丁寧に
・Push Jerkでバーが重く感じるなら少し抑えてOK
Load： 75〜85% 1RM
C) Accessory
Overhead Squat Hold（PVCまたは軽バー）：40秒 × 2（Week1より+10秒）
2025/05/06
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
DL 5x5 @same weights (70% ish) *focus on technique
then practice kipping and T2B progression
WOD
With Your Partner
Buy in 60 T2B/80 Hang Knee Raise then
200Cals row for time;
*time cap 20min , must siwtch every20 caloreis
*girls : 180cals ** Girl &boy 190cals
Warm-Up
Skill, Strength:
3sets
6 Back Squat
12 DBs Box Step Up
WOD1
3R For Time (15min)
400m Run
15 Burpee Over DB
10 Devils Press
*400m Run →
500/400m Row or 1000/800m Bike
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 6min
8 DBs DL
8 DBs Clean & Press
30 DUs
WOD2:
For Time (15min)
800m Run
60 KB Swing
40 Goblet SQ
20 Burpee
400m Run
30 KB Swing
20 Goblet SQ
10 Burpee
*800m Run
→ 1000/800m Row or 2000/1600m Bike
*400m Run
→ 500/400m Row or 1000/800m Bike
WOD3:
TABATA
(1) Hollow Flutter Kick
(2) Mt. Climber
WL URAWA:
2025/05/05
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Push Press :
5 Push Press x5sets
*super set with 5-10 Pike rowing Core
WOD
For Time
100 Hang Power Snatches (65/45 lb)
100 Push Presses (65/45 lb)
100 Sumo Deadlift High-Pulls (65/45 lb)
100 Front Squats (65/45 lb)
*time cap 30min
Warm-Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
Banded Hip Exercise + Core
WOD1:
3sets of
8ea Single Leg Deadlift
10 Barbell Hip Thrust
12 Ring Row
WOD2:
3rd for time;
20 KB Swing
10 Burpee
25 DUs
WOD3:
With your Partner
2000m Row for time;
switch every 500m ,
while p1) perform row
p2) 15 Sit Up + 15 WB
*time cap 13min
WL URAWA:
2025/05/04
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
10-8-5-5-5
*increase weights every sets
each set 10 Banded hip glute bridge
WOD
Murph Prep: EMOM x 16 Minutes
Min. 1: 12-15 Ring Rows or 5-8 Strict Pull-Ups
Min. 2: 10~14 Push-Ups
Min. 3: 20-30 Air Squats
Min. 4: 200m Run
Warm-Up
Skill, Strength:
Core !
COach's CHoice
WOD1
"Every5:00 x2
A)25/18 Caloreis Row
14 DB Snatch
10 Burpee Over DB
rest 3minutes
B)Every 5:00 x2
20/15 Calories on Bike
20 DB Push Press
10-20 Hang Knee Rsie
*Big class Group A and Group B, and each group will start separately.
＜HIIT＞
Warm-Up:
WOD1:
10min Time cap
2rd
200m run
100 SU
50 Mt.climber
25 SQ jump
WOD2:
Circuit
40/20×3
1) Rowing
2) Battle rope
3) Ladder
4) Bike
5)Rest
WOD3:
"TABATA
Hollow hold
Burpee"
WL URAWA:
