2025/07/18
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Banded SumoDeadlift
5x5 reps ( add weights every sets) start 50% ish
*rest 2minutes ""
WOD
"EMOMx20
1) 12/10 Calories on Row
2) 12 heaby Russian KB Swing (32/24kg)
3) 12 Alt DB Hang Clean Jerk
4) 40 DUs/60Single
5)Rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Strict press
5×10
Superset
Max rep Banded Strict press
WOD1
"Amrap12
20 Flatter Kick
20 DB Russian Twist
20 DB Snatch
＜HIIT＞
W-Up
Coach's Choice
WOD1
"EMOM 9
1)10 DB Bent Over Row
2)10 DB Strict press
3)10 DB Push up
WOD2
"For time of
3rds of
15 American KB Swing
15 Single KB Front Rack Revere Lunge
30DUs
buy out
1000/900m Row
WOD3
"Tabata Core
1) Hollow Hold
2)Copenhagen plank
WL
1)
No Feet Snatch
3sets x3reps
Focus: スナッチの引き動作における、より長く、より強力な脚の使い方をマスター
2) Halting Snatch Deadlift + Snatch Pull + SNatch
Focus; バーにかぶっている時間を長く、姿勢維持の強化
1reps x 3sets
~80%
3) Max Snatch for 10minutes
4))
Halting Clean Deadlift +Clean Pull + CLean
1reps x 3sets
~80%
5) Max clean for 10minutes
6) Power Jerk + Jerk
5x1 @75% "
7)Clean /Snatch Pull to hold
4x3 (90-105%)"
2025/07/17
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hang High Pull
+ Hang Power Snatch
+ High Hang Squat Snatch
for 12 minutes find 1RM for today
then
review movements
WOD
For Time;
25 Front Squats (95/65 lb);
25 Burpees
25 Overhead Squats (95/65 lb);
25 Toes-to-Bars;
25 Power Cleans (95/65 lb);
25 Pull-Ups;
25 Push Presses (95/65 lb);
25 Push-Ups;
25 Power Snatches (95/65 lb);
25 Air Squats
time cap 25minutes
43/29kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
DL
strength
10-8-6-6-6
WOD1
AMRAP 12
200m Run
10 Box Jump
5 Renegade Row ( Push Up+ Row+row=1)
10 Hang Knee Twist
＜HIIT＞
W-Up
1000m row or 2000mbike !
WOD1
"6EMOM
o:16 FWD Lunges
E: 16 Cross V-up + Plank until '40
WOD2
"35/15 3sets
1)Box Jump
2) Plate G2OGH
3) 4Side/4Front Kick Through
4) Flatter Kick
WOD3
Tabata
1) Hollow Hold
2) Air Squat
WL
"A) Snatch Flow
Muscle Snatch → Overhead Squat → Snatch Balance
（2+2+1）× 4 sets
*Pull動作をゆっくり意識 → 支えるバランスへ移行
軽〜中重量（フォームと連動）"
"B) Clean Movement Chain
Hang Power Clean → Front Squat → Jerk (Split or Power)
（2+2+1）× 4 sets
Hangからキャッチ→支える流れを整理
70%前後
"
"C) Core & Mobility
2× L-Sit Hold（10〜20sec）
2×10 Goblet Squat
2×10 Scap Pull-up or Ring Row"
2025/07/16
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A→B
A)Push Press 5s x 5reps
*add weights every sets
b) Inverted Row ５sets x 8reps ( Tempo 2↑1-2↓）
WOD
Every 8;00 x2
1000/900m row ( 2000/1800m bike)
15 Burpee Over the row
30 Wall
*rest in the time remaing
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
AMRAP7
15 Pike side Jump
20 V-Up/Sit up
15 Leg Raise
20 Bicyle sit up
WOD1
3rds for time
300m row
15 KB Swing
10 Lunge + Lunge + Burpee with DBs
Urawa Strength
Week 3
A)One and a quarter Back squat
6,4,2,6
*2nd 6 heavier
B)
1)Close Grip Bench Press
*Cluster set
5,5,5:rest 15sec
rest 60sec
2)Supinated Strict Pull up
15reps *Accumulate
rest 90sec×3sets
C) EMOM6
-6-8Strict TTB
-50DU/100 Single
＜HIIT＞
W-Up
Coach's choice
WOD1
Tabata
反復横跳び
Rotational Slam Ball
WOD2
(A) 10min AMRAP
20 KB Swing
20 DB Push Press
20 DB Deadlift
rest 4min then
(B) EMOM 10min
(odd) 12/10 Cal Row
(even) 40s Plank Hold or Hollow hold
*ad 15/12 cals
*in big class, alternate (A) and (B)
WOD3
30 Burpee Box Jump Over for time;
WL
2025/07/15
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
BSQ
Find 3RM for today in 12minute
then 1set of AMRAP @-20kg from 3RM
+
3sets of
8-12 Dips
8-12 Barbell Arm Curl
8-12 Lateral Raise
WOD
as far as possible for 5minutes
3-4-5-6........
3 DBs Thruster (22.5/15kg)
3 Toes To Bar
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
4sets
5 BSQ/FSQ
30sec Side Plank after each set
WOD1
AMRAP 12min
5/5 SA DB Clean & Jerk
10 Hang Knee Raise
15 Burpee
＜HIIT＞
W-Up
Coach's choice
WOD1
(30s ON / 15s OFF) *3set
KB Swing
Plank Hold (AD: Hand Stand Hold)
Bupee Over KB
WOD2
Every 3min x 3sets (24min)
(A) 500/400m Row
(B) 3R of CINDY
(C) rest
*Pull-Up: Banded/Feet-Assisted/Ring-Row
WOD3
Stretch or Core
WL
2025/07/14
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""Clean
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy( 70%+)
*1min betwen sets
into
Jerk (from Rack)
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy( 70%+)
*1min betwen sets
WOD
2-2-2-3min work/1:00 rest
3 Power Clean 70%
75 DUs
Max reps of Bar Facing Burpee
*lateral burpee over the bar for big class
*score : BFB
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
Barbell Back Reverse Lunges
3x8reps (3↓１hold)
*super sets with 10 Side Plank Rotation each side with a light DB
WOD1
"AMRAP9
10 American KB Swing
20DUs/ 40Single
10 Sit Up
10 Air Squat
＜HIIT＞
W-Up
Coach's choice
WOD1
WOD2
WOD3
WL
2025/07/13
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Toes to bar progression
1. Beat Swings
2. Kipping Levers
3. Knee Raise(to chest)
4. Toes to bar
※Pull down on bar & get shoulders up, tuck Knees high
5 EMOM of
5~12 Toes to Bar
*ad :10EMOM
WOD
"Conditioning
-DU Sandwich-
Buy in: 100 Double Unders
3 Rounds of:
10 Burpee Chest to Bar
20 Dumbbell Clean & Jerk (10 each arm) – [22.5kg/15kg]
Buy out: 100 Double Unders
Time cap: 15min
Scale: Burpee to Target, Lighter weighted dumbbell
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Push press 3x10
super sets with 8ea Gorilla row "
WOD1
"3rds for time;
20/16 Cals row
16 Box jump Over
8 Burpee Broad Jump
12min cap:
＜HIIT＞
W-Up
Coach's choice
WOD1
"Amrap7
10DB Snatch
20DB Flatter kick
10DB GB SQ
WOD2
"Amrap5
20 shoulder tap
20 plank jack
20s Hollow hold
WOD3
Amrap10
200m run
15/12 cals machine
WL
2025/07/11
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Banded SumoDeadlift
4x8reps (65-75%+ Black Band)
*rest 2minutes
WOD
EMOMx16
1) 14 Wall Ball
2) 12 Alt DB Snatch
3) 12 Box Jump Over
4) 40DUs/80 Singles
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Strict press
5×10
superset
Hollow Hold
20s~30s "
WOD1
"AMRAP 12min
400m row
20KB Swings
10 Burpee"
＜HIIT＞
W-Up
Coach's choice
WOD1
"For time：
50 Wall Ball
40 Box Step Up with MB
30 Hand Release Push Up
*9min cap
WOD2
with your Partner
3rds fort time
16 single Arm DB thruster(Syncro) 8ea
20 Burpee* Share the reps
24 DB Goblet Revese Lunges(Syncro)
*12min cap
WOD3
3rds of
30 Sit Up
30s Plank
WL
1)
No Feet Snatch
3sets x3reps *add weitghts
Focus: スナッチの引き動作における、より長く、より強力な脚の使い方をマスター
2) Halting Snatch Deadlift + SNatch
Focus; バーにかぶっている時間を長く、姿勢維持の強化
5x1 @75%+
3)
Halting Clean Deadlift + CLean
5x1 @75% +
4) Power Jerk + Jerk
5x1 @75%
5)"Clean /Snatch Pull to hold
4x3 (90-105%)
