2025/05/03
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean + Front Squat + Jerk
find today's 1rep in 15minutes
WOD
French ThrowDown Event 2
For time;
30 ALt DB Hang CLean Jerk
15 BBJO
20 ALt DB Hang CLean Jerk
10 BBJO
10 Alt DB Hang Clean Jerk
5 BBJO
time cap: 7min
♂22.5 , 24in / ♀15,20in
Warm-Up
Skill, Strength:
Back Squat
5x5
*super set with
8 Strict Hang KNee to Chest
WOD1
AMRAP12
5/5 DB Front Rack Lunges
12 Box Jump Over
10 Sit Up
12 American KB Swing
＜HIIT＞
Warm-Up:
Agility + Reaction Game
WOD1:
"45s x3
反復横跳びwith Band
WOD2:
EMOMx12 (40s on/20s off )
1) Battle Rope
2) Mt.climber
3) KB FR Lunges (FWD )
4) Barbell Thruster
WOD3:
AMRAP6
30s Side Plank with hip Dips (each side)
1min of Bicycle Sit Up
1min of Cross V-up
*goal; 2rds
WL URAWA:
5月3日
"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
Snatch + Hang SQ Snatch
*find today's heavy double"
"CLEAN
(C) 10min
Power Clean
+SQ Clean
+Jerk
(D) 5sets *3reps
Halting Clean DL
*3sec pause at the top"
"ACCESSORY
(E) 3sets
4 OHSQ
(F) 3sets
4 Push Press"
2025/05/02
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Balance 3x 5reps
into Snatch PuLL+ Snatch + Overhead Squat
12minutes
WOD
For time;
50 WB
30 DL (102.5/75 )
10 Stict HSPU
*scale: KIpping HSPU
*ad; 60 WB, 40DL, 20 HSPU
time cap: 12minutes
*22.5/15, 24/20 inch
LIGHT:
Warm-Up
Skill, Strength:
"Strict Press
5x5 "
WOD1
"For time;
1000m Row
50 AIr Squat
40 BW FWD Lunges
30 SIt Up
20 Hand Release Push Up
10 Burpee "
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"3rds for time;
10 Burpee
10 Riing Row
10 Goblet Squat
WOD2:
"AMRAP7
21 DUs
14 Lunges
7 Push UP
*Lunge : BW or DBs
WOD3:
"Core: 20s on/ 10s off x 3sets
1) Plate Russian Twists
2) V-Up + Press
3) Hang L- Sit Hold
4) ELbow Plank
5) Rest
WL URAWA:
5月1日
"a) Sugemented Snatch Pull 3 x3 @moderate weights
*not High Pull
b) Pause @ Knee Squat Snatch 6sets x 2reps
*先月は膝上の動きをやったので今月は膝下から
**膝上からの加速、セカンドプルを早くやるが、しっかりプル仕切る"
"c) Clean + Front Squat + Jerk
Heavy find Heavy Single for
today then @85% 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 "
2025/05/01
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 6 (tempo; 3431) x 3set(same weights)
C2B Pull Up 5-8 x3set
WOD
EMOM x12
1) 10-15T2B
2) 12/10 Bike Calories
3) Max reps of DBs Box Step Up
4) Rest
*22.5/15, 24/20 inch
LIGHT:
Warm-Up
Skill, Strength:
AMRAP6 with an empty bar
2-4-6-8-10-12......
Bent Over Row
Hnag Clean
Push Press
Front Squat
WOD1
For time;
9-7-5
Single Arm Devil's Press
21-15-9
T2B/ Hang KNee Raise
400m Run each rounds
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"21-15-9
DB Bench Press
DB Front Squat
DB Bent Over Row
*30s hollow hold after each sets
*10min cap
WOD2:
For time;
4rds of
30 DUs/45 Single
20 WB
15 Box Jump
10 Rotational MB Slam
*10min cap
WOD3:
Tabata (20s/10s x8sets )
bike!
WL URAWA:
A) Snatch Complex
Snatch DL + Power Snatch + Overhead Squat (1+1+1) × 4 sets
Focus：
・DLでのポジションの正確
・素早いしゃがみ込み意識
・キャッチ時の重心意識
Load： 65〜75% 1RM
B) Clean & Jerk Complex
Clean DL + Hang Clean + Split Jerk (1+1+1) × 4 sets
Focus：
・DLでのポジションの正確
・ハングから地面をしっかり踏みながら真上に伸びる
・しっかりドライブ、真上に向かって押す
Load： 70〜80% 1RM
C) Accessory
Front Rack Stretch（壁）：30秒 × 2
Overhead Squat Hold（PVC or 軽バー）：30秒 × 2
2025/04/30
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
FSQ ３RM in 12 minutes
ex) 10-8-5-3-3RM
then
Split Jerk for 10min
3reps practice
WOD
2rds for time
50/40 Calories on row
25 Burpee Over the row
*rest 90sec between sets
LIGHT:
Warm-Up
Skill, Strength:
EMOMx12
1) 8ea Staggered Deadlift
2) 8ea KB Front Rack Reverse Lunges
3) 20 Plank Dip
4) Rest
WOD1
AMRAP10
5 Man Maker
12 Sit Up
24 DUs / 36 Sinlge
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
Plate WOD 40sec on 20sec off x2
Plate G2OH
PLate Jack Hop on the plate
Plate Hold Faltter Kicks
Plate Russian Twists
Burpee jump on the plate
rest :60s repeat
WOD2:
"For time
20-15-10-5
Cals on Row
Box Jump
Pull Up or Ring Row
WOD3:
3rds for time;
20 Tuck ups
20 Leg Raise
20 Bicyle Sit Up( R+L=1)
WL URAWA:
2025/04/29
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5-4-3-2-1
Weighted Pull-Up
Add weight
scale : banded
each set 3 point Dumbbell Row
then review
Kipping Pull UP and Muscle Up
WOD
Nasty Girls
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
*15minute cap
**sacle option; 30 ASQ, 5 Muscle Up 43/29kg HPS"
LIGHT:
Warm-Up
Skill, Strength:
3sets
6/6 Reverse Lunges with Barbell
15 Double dumbbell skull crusher
30 Heavy Russian Twist
WOD1
For Time:
Buy IN:
50 DB Thruster
4 Rounds:
42 Double Unders or 63 Singles
7 Front Squat ( DB or Barbell)
*クラスサイズによる
＜HIIT＞
Warm-Up:
Run Prep
Turkish Get Up
WOD1:
Core Tabata
o) Slow Runner
e) Hollow Hold or Rock
WOD2:
2rds of
400 Meter Run
20 Alternating Dumbbell Bent Over Row
20 Alternating Dumbbell Snatch (1 DB)
*12min cap
WOD3:
10 Minute AMRAP
8 Goblet Squat
3 Burpee
Weight Suggestions:
Men: 25-35# DB/KB
Women: 10-20# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8-12+ Rounds
"
WL URAWA:
2025/04/28
MON
＜CrossFit＞
Warm-Up:
Stretch
+
SHOulder MObility
Skill, Strength:
Closed Grip Bench Press
10-7-5-3-2-2
find 2RM for today!
in 15minutes
WOD
"3sets
8 T2B
10 DB Hang Clean Jerk (5/arm)
14 Calorie row
8 C2B
10 DB Snatch (5/arm)
14 Calories on row
*rest 2;00 then repeat time cap 22min
*for bigger Class 18min AMRAP
p1) 8T2B 10 DB CJ 8 C2B 10 DB SNatch
p2) 28 Calories on row
*once P1) &P2) finish , 1rds
LIGHT:
Warm-Up
Skill, Strength:
Deadlift find 6RM in 4sets
+
1set of 20 Hip Thrust
WOD1
EMOMx15
1) 12/10 Calories on row
2) 15 American KB Swing
3) 50 DUs
4) 5-10 Burpee Box Jump Over
5) Rest
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL URAWA:
2025/04/27
SUN
＜CrossFit＞
Warm-Up:
Stretch
+
mini BW WOD
50 BW FWD Lunges
40 WB
30 Sit Up
20 Push Up
10 Burpee Broad Jump
Skill, Strength:
cluster 1RM in 12min
WOD
For time :
30 Cluster ( 50-70% of 1RM Cluster)
*10min cap
LIGHT:
Warm-Up
Skill, Strength:
Skills
Push Press 5×8 rep
Super set
Ring row 5x6~8reps
(Ad) Feet Elevated
WOD1
EMOM 15min 45s/15s
1) 15DB Strict press
2) 15DB Box step up
3) 15DB DL
4) Max Burpee over the DB
5) rest
＜HIIT＞
Warm-Up:
Tabata jump rope
WOD1:
Tabata 2sets (8min work)
1) Copenhagen plank
2) Wall hand stand
1) KB’s over head hold
2) KB’s high plank(hands on KB )
WOD2:
5rd For time
10Burpee
10Air SQ
10 Shoulder tap
*12min cap
WOD3:
For time
50 DU/ 75 Single
400m run
30 sit up
20 push up
10 Devils press
*12 min cap
WL URAWA:
