2025/01/27
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3rds for quality
30s ring support @ top
30s ring hold @ bottom
30s Hollow Hold or Rock
20-30s L-sit Hold on Box
↓
Practice any gymnastic skill
WOD
3 sets for max calories and reps of:
①45 seconds of Assault Bike
Rest 75 seconds
②45 seconds of Wall Ball Shots
Rest 75 seconds
③45 seconds of Rowing
Rest 75 seconds
*total #"
Warm Up
Banded Exercise for glutes
Skill, Strength:
Core AMRAP 9
3 Rounds for Time
15 Dumbbell Sit-Ups (50/35 lb)
20 Dumbbell Russian Twists (50/35 lb) (1-count)
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups
WOD1
10-minute Alternating EMOM (every minute on the minute):
Minute 1: 10 Burpee Box Jump-overs at 24″ (20″ for women)
Minute 2: 12-16 Alt DB Snatch
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/01/26
SUN
＜CrossFit＞
CROSSFIT OPENWOD（24.3)
Warm-Up:
Review movements
Skill, Strength:
Practice
Thruster from the rack for 10minutes
a) Building up to heavy single
b) Building up to heavy triple
WOD
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
＊scale option: ♀ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chest-to-bar, chin-over-bar pull-ups
Warm Up
Banded Exercise for glutes
Skill, Strength:
3set
10 Bent Over Row with Barbell
6/6 Bulgarian Split Squat (3sec down)
5/5 V-up (plate press out)
WOD1
AMRAP 10 minutes :
4 Hand Release Push Up
6 DB Push Press
8 Toes to Bar/V-up/ Sit Up
10 Air Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets x
10 DB Box step up
15 DB Squat
60sec rest
WOD2:
3ronds of below, 45 seconds work, 15 seconds rest for each exercise.
Exercises:
・Burpees
・Push-Ups (Modified or Regular)
・Dumbbell Deadlifts
・Jump Ropes
・Mountain Climbers
WOD3:
For time by every participants
100 Squat in 2min
100 Push up in 3min
100 Pull up in 4min
100cal cardio in 5min
2025/01/25
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat 5x5
*moderate to heavy weights
WOD
AMRAP12
4 Wall Walk
8 Alt DB Snatch (50lb/35lb)(22.5kg/15kg)
12 Box Jump Over (24in/20in)
*db must be changed at overhead position
**ttt Throwdown
Warm Up
Coach's Choice
Skill, Strength:
3sets of
5-8 Pullup (Banded / Feet-Assisted)
8 Russian Pushup
20-30sec Hollow between sets
WOD1
A) 5min AMRAP
8 T2B / Knee Raise
8 Burpee
16 Alt DB Snatch
2min rest then
B) 5min AMRAP
8 DB DL
8 DB Thruster
16 KB Swing
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
8min AMRAP
10 Plate G2OH
20 Plate OH Extension
30 Plate Step Up
30sec Wall Sit with Plate
WOD2:
EMOM 12min
1) 12 Burpee
2) 10 KB Swing + 10 Goblet SQ
3+4) 400m/300m Row
*Bike: 800m/600m
WOD3:
3 sets Not For Time (10min)
10 Straight-Leg Situp (weighted)
20 Bicycle Crunch
20 Hollow Flutter Kick (weighted)
10 Hip Bridge
Weight Lifting
A) 1 Snatch Balance + 1 Drop Snatch + 1 OHSQ
B)EMOM 10min
1 Power Snatch + 1 Hang SQ Snatch
*Drop Snach: no upward drive with the legs. Elevation of the bar is little as possible
A) Segment Clean DL(below knee, above knee, mid thigh) +Slow Clean DL + Power Clean
B) EMOM 10min
Clean & Jerk
*focus on bar proximately and proper bar path
Accessory
A) 5set *3rep Front Squat
B) 5set *3rep Push Press
*heavier than last week
2025/01/24
FRI
＜CrossFit＞
BP
Warm-Up:
Coach's Choice
Skill, Strength:
Closed Grip Bench Press
3RM in 6sets
then
weighted Pull up
1RM in 10minutes
WOD
For time ;
1000m Row
into
21-15-9
Dips
Box Jump
Warm Up
Dynamic Warm Up
Skill, Strength:
Strict Press
10-8-6-6-6
WOD1
12min AMRAP
10 Box Jump
10 DB Front Squat
10 Ring Row
10 Side Plank Rotation (R)
10 Side Plank Rotation (L)
＜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
10 Burpee
10 Slam Ball
10 Ring Row
10 Single DB Step Up
WOD3:
1000m Rowing With Partner
A) Row
B) Plank Variation
While one person is rowing,the other perform plank!
You can switch roles freely
Weight Lifting
1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)3position snatch + Overhead Squat
*catch at Power-hlaf -Squat
for 12minutes
3) Pause Squat Clean
*pause at the midthigh
for 12minutes
4) 4Jerk Dip + 1Jerk
3sets 80% ish
5) Jerk
3sets of 1rep
"Accessory
A) 3set *3rep(120%)
Clean Pull
B) 3set *5+rep
Pull Up
2025/01/23
THU
＜CrossFit＞
DL+WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Handrelease Deadlift
1) Max Reps -1 @last time heaviest
rest 2-3 x 3 Sets
2) building up to heaviest 5reps of handrelease deadlift in 3sets
then 1set of max reps
*前回やった人は１）、今回初の人は5RMまでやってからマックスレップ
WOD
10-9-8-7-6...1
Devil's Press (22.5/15)
T2B
*cap 15min
whole body strength
Warm Up
Coach's Choice
Skill, Strength:
3sets of
8 DB Chest Press
10/10 One Hand Row
20 Cross V-up
WOD1
AMRAP3x3
rest 1minutes between sets
3 Box Jump
6 Burpee
9 Clean + Press
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMARA15
400 meter run/ Row
6 handstand push-ups/ Push Up
8 dumbbell Squat cleans
5 Reverse Lunges (each side)
12 Sit Up
WOD2:
3rds for time:
500/400m Row
12 American KB Swing
200 Single Arm Farmers Carry
*80% effort
WOD3:
None
Urawa WL Week 3
A) Snatch High Pull +2Floating Snatch + Overhead Squat
4 sets of 1+2+1 @ 70-75% intensity
*1-3sets to warm up
Perform a snatch from the floor, followed by a hang snatch (below the knee) and an overhead squat.
Hips and knees extend together out of the hang
Slow tempo for overhead squat
B) Power Clean & Jerk
2 sets of 2 reps @ 80% intensity
2 set of 1 rep@ 85%
Perform power clean and split jerk doubles from the floor.
*rest 20sec between lift
Precise pull
Explosive finish
Aggressive jerk
accessory
2 Sets
10/side Top Down Alternating Z press *2sec down
rest 30sec
10-12 Seated Good Morning
rest 90sec
2025/01/22
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Low Hang Squat Snatch
building up to heavy single
in 12-15minutes
WOD
Practice RIng muscle Up
*Amanda*
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
Good Times for “Amanda”
– Beginner: 13-15 minutes
– Intermediate: 10-12 minutes
– Advanced: 8-9 minutes
– Elite: 5-7 minutes
Intermediate Option:
9-7-5 reps for time of:
Muscle-ups
Squat snatches
♀ 75 lb ♂ 115 lb
Beginner Option:
9-7-5 reps for time of:
Ring rows
Push-ups
Squat snatches
♀ 35 lb ♂ 45 lb
Warm Up
Coach's Choice
Skill, Strength:
single Leg Deadlift 3x6reps ea
Deficit Spit Squat 3x6reps ea (3↓）
WOD1
For time ;
30-25-20
DB Snatch
Box Jump
Air Squat
*12minutes cap
＜HIIT＞
Warm-Up:
Stretch + core 120reps
WOD1:
3rds for time;
5 A dumbbell overhead walking lunges (each side)
10 medicine ball sit-ups
12 air squats
8 Ring Row
WOD2:
EMOM x10min
1) 12/10 cals (45sec of work)
2) 10 Burpee
WOD3:
AMRAP5
Buy in-100DUs
max reps of wall Ball s
WL
W^up : Heaving snatch + Overhead Squat : (1+1)x5sets
Hang Power Clean + jerk (1;1) 5sets
1)
Power Clean + Power Jerk, 5 sets eaxh weight OTM,
75% x (1+1) x 5, 78% x (1+1) x 5, 81% x (1+1) x 5
EMOMx5 75%
EMOMx5 78%
EMOMx5 81%
2)
Power Snatch, 5 sets of each weight OTM,
73% x 1 x 5, 76% x 1 x 5, 79% x 1 x 5
EMOMx5 73%
EMOMx5 76%
EMOMx5 79%
3)
2025/01/21
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3rds for quality
20s ring support @ top
20s ring hold @ bottom
20s german hang on rings
40-60s Hollow Hold
WOD
Power Cindy EMOM
for 20minutes
O) 1 Power Clean
E) 1set of cindy
5 Pull Up / Ring Row
10 Push Up / Kneeling Push Up
15 Air Squat / 10 Air Squat
*power clean start from 50% of 1RM and add weights
**beginner; 3 hang powe clean
Warm Up
Coach's Choice
Skill, Strength:
5sets
5 Push Press
*20sec plank every sets
WOD1
EMOMx12
1) 30s Max Jerk
2) 20Russian Twist + 20 Bicycle Sit Up
3) 1min max meter machine
4) Rest
＜HIIT＞
Warm-Up:
Tabata Style
WOD1:
3rds for time;
12 DB Lunges (total)
12 DB Push Press
12 DB DL
12 Front Squat
*10mins
WOD2:
For time:
20 Hand Release Push Up
60 Mt.Climber (足外）
100 DUs/150 Single
40 Box Dips
400m Row or 800m Bike
60 DB Step up
*15mins cap
WOD3:
Tabata Style 20s on/10 s off
1) Lunge Jump
2) Updown
