2025/07/12
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Thruster from floor for 10minutes
WOD
"Part A: 0:00 – 5:00
3 Rep Max Thruster
Score is kg
Part B: 5:00 – 13:00
For Time (8-minute cap):
75 Wall Ball Shot
50 Deadlift
– Tiebreak Time –
25 Bar Muscle-up
Time Cap 8 minutes
Score is Time OR Reps
*Men 100kg (220lb) / Women 70kg (155lb)
*scale: 80/55kg , 60/35kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
Back Squat 15-15-10-8-6
*athlete may choose Front Squat or Overhead Squat
WOD1
"2rounds for time (10min)
10 Pull Up
15 DB Front Sqaut
20 DB alt snatch
25 Push Up
30 DB lunge
Advanced : 3rounds
＜HIIT＞
W-Up
Coach's choice
WOD1
"Strength & Power
5sets of 20sec on/ 10sec off
BB Back Sqaut
DB Goblet Sqaut
KB Gorilla row
1min off
WOD2
"HIIT Conditioning
16 EMOM
1) KB movements variation
2) Push up variation
3) Cardio machine
4) Rest
WOD3
"Core & Mobility
5min AMRAP
20 Russian Twist (R+L=2)
15 Glutes Bridge
30s Side plank(R)
10 DB Lunges
30s Side plank(L)
WL
SNATCH
(A) (3+1) x 4-5sets
Snatch Balance
+OHSQ
(B) (1+1)
Power Snatch
+Hang SQ Snatch"
CLEAN
(C) 3-Position Clean
*floor, hang, mid-thigh
JERK
(D) (1+2) 4-5set
Push Press
+2 Jerk"
ACCESSORY
(E) BSQ/FSQ/OHS
3-4sets x 3reps
*2-3% heavier than last week
2025/07/10
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A→B
A) Push Press 5sets x 5reps
*add weights every sets
B) Inverted Row 4sets x 8reps ( Tempo 2↑1-2↓）
WOD
Total Body Thrash
3rds for time;
200m Run
5 Left Arm Overhead Lunges (FWD)
5 Right Arm Overhead Lunges
10 Single DB Box Step Up (60/50cm)
10 V-Up
*22.5/15kg, master 17.5/12.5kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Squat strength:BSQ,FSQ,OHSQ
10-8-5-5-5
each set, Side plank 30/30sec
*Athlete Choice"
WOD1
"Mini Chipper Style
For Time:
40 Wall Ball
30 Sit up
20 Push up
10 Pull Up / Ring Row
5 Light weight Devils Press
400/300m Row "
＜HIIT＞
W-Up
Coach's choice
WOD1
30/10 3sets
1) Lunge Complex( Jump)
2) Cross V-up
3) Inch Worm Push Up
4) Burpee
WOD2
5min AMRAP
60/45 cals
in the time remain max reps of WB
WOD3
AMRAP5
8 DB thruster
8 Renegade Row ( Push Up + Row=1)
8ea Lunges
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→支える流れを意識。
70%前後
C) Core & Mobility
2× L-Sit Hold（10〜20sec）
2×10 Goblet Squat
2×10 Scap Pull-up or Ring Row
2025/07/09
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hang High Pull + hang Power Snatch
for 10minutes find 1RM for today
then
3sets of 10 Hang power Snatch
@30-40% of HNG Pwr Snatch
*1min rest between
WOD
AMRAP 14min
50/42 Cals Row
40 T2B or 50 Hang knee Raise
30 Wall Ball
20 Power Clean (115/85#)
10 Bar Muscle Up
*ad ; 135/95#
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
tabata ( 20 on/10off x4sets x 4exercise )
1) Plate Russian Twist
2) Sit UP
3) Leg Up
4) Bicycle Sit Up
WOD1
For time of (11min cap)
1000/900m Row
3sets of
10 DB Front Squat
10 DB Push Press
10 DB Deadlift
Urawa Strength
Week 4
A)One and a quarter Back squat
8,6,2,8
*2nd 8 heavier
B)Close Grip Bench Press
4,3,2 @30×1
rest 2-3min
*All set tough!!
C) Supinated Strict Pull up
15reps *Accumulate
rest 90sec×3sets
D) Box Jump（High）: 2 sets of 5 reps
Hollow Rock Hold: 2 sets of 30 sec
＜HIIT＞
W-Up
Coach's choice
WOD1
AMRAP5
5 Push Up
8 Sit Up
5 Box Jump
10 Air Squat
WOD2
2rds for time;
500/400m Row
16 DB reverse Lunges
12 Burpee
8 V-Up
4 Devil's Press
*12minutes cap
WOD3
EMOMx10
1) 40DUs/ 50 Single
2) 15/12 Rowing
3) 10 KB Swing + 10 Squat
4) 6Shuttle Run
5) Rest
WL
2025/07/08
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
BSQ
Find 4RM for today in 12minute
then 1set of AMRAP @-10kg from 4RM
+
3sets of
8-12 Dips
8-12 Barbell Arm Curl
8/8 Half Kneeing shoulder Press
WODAMRAP6
20 DUs
5 Thruster (43/29kg)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
10 Hip Thsust
20-30sec L-Sit Hold (Floor/Box/Hang)
WOD1
AMRAP 12min
20 Mt. Climber (10ea)
15 DBs Hang Clean & Press
10 Burpee
＜HIIT＞
W-Up
Coach's choice
WOD1
3rds for time;
10 KB Swing
10 Goblet Squat
20 Hollow Rock
20 DUs
WOD2
For time;
600/500m Row
3 rounds:
12 Alt DB hang Clean & Jerk
10 Lateral Burpee Over the Rower
WOD3
Tabata
o)Hang Knee Hold or L Sit Hold
e) Reverse Plank
WL
2025/07/07
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy(70%+)
*1min between sets
into
Jerk
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy( 70%+)
*1min between sets
WOD
4sets 2min on/1min 0ff
15 Dual DBs Deadlift 50/35lbs(22.5/15kg)
15/12 Cals
Max Chest to bar in the time remaining
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Barbell Back Reverse Lunges
3x8reps (3↓１hold)
*super sets with 10 Russian Twists with plate
WOD1
3rds of 30sec on /30sec off
Station1) DB Thruster
Station2) Bike (1 cal=1rep)
Station3) Jump Rope
Station4) 反復横跳び
*rest 60min repeat
＊score: total reps
＜HIIT＞
W-Up
Coach's choice
WOD1
WOD2
WOD3
WL
2025/07/06
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 sets of
5 Tuck up > Ball up > Static lower
WOD
Conditioning
Team of 2~3
20 min AMRAP of
Rx'd
9 Power Snatch 75/55
6 H.S.P.U
3 C2B
Scale
Power Snatch 55/35
6 Pike Push-up
3 Pull-up/Jumping Pull-up
Ad
9 Power Snatch 95/75
6 H.S.P.U
3 Bar M.U
LIGHT
Warm-Up
Mobility stretch + practice WOD movements
Skill, Strength:
"Strict press
5×5set
superset
Banded strict press
5×5rep
WOD1
AMRAP2 x4sets
a)
50DUs
Max Wall Ball
b)
15Box Jump
Max Ring Row
*a)とｂ）を交互に行う
**セット間は１分
＜HIIT＞
W-Up
Coach's choice
WOD1
"Core Amrap 5
20 Mt.climber
20 Runner
20 Plank jack
20s Hollow Hold
20 Flatter kick
WOD2
Push & Pull Cardio 20 on 20 off x 4set
1)Renegade Row
2) High Knee + Arm Movement
3) Bicycle Sit Up
4) DUs
WOD3
EMOM5x 2sets (40sec on/ 20sec off)
1) Squat Jump
2) Shuttle Run
3) Burpee Box Jump
4) MB Shake
5) Rest
WL
SNATCH
(A) (2+1) x 4-5sets
Snatch Balance
+OHSQ
*building strength, balance and confidence for heavier snatch
*aim for 70-80%
then
(B) (1+1)
SQ Snatch + Hang SQ Snatch
find today's heavy double in 10min
CLEAN
(C) (1+1+1)
Segmented Clean DL
+Clean DL
+Power Clean
*learn proper position in the 1st-Pull phase
*stay over the barbell until above-knee
ACCESSORIES
(D) BSQ/FSQ/OHSQ
3-4sets x 3reps
(E) DBs OH Carry
3set × 20m
2025/07/05
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Hand Stand Push Up ！
WOD
20-minute running clock.
Move straight to the next section when finished. Cut-offs at 12:00, 16:00, and 20:00.
Section 1 (0:00–12:00)
1000m Row (100m = 1 rep)(2400m Bike, Ski =1000m
3 rounds:
12 Dumbbell Snatch
10 Lateral Burpee Over the Rower
Section 2 (before 16:00)
800m Row (100m = 1 rep)
3 rounds:
12 Single Dumbbell Shoulder-to-Overhead
10 Lateral Burpee Over the Rower
Section 3 (before 20:00)
600m Row (100m = 1 rep)
3 rounds:
12 Handstand Push-up
10 Lateral Burpee Over the Rower
Score is Time OR Reps
＊RX'ｄ：22.5/15kg
LIGHT
Warm-Up
Mobility stretch + practice WOD movements
Skill, Strength:
Deadlift 15-15-10-8-8
included warm up sets
WOD1
15min BW circuits(40sec on/20sec off)
①Row
②Inchwarm push up
③Box jump
④Jumprope
⑤Ring row
＜HIIT＞
W-Up
Coach's choice
WOD1
"Strength & Skill
4sets of 20sec on / 45sed off
1) Push up variation
2) Row strength variation
3) Triceps strength variation "
WOD2
"16AMRAP
6 Burpee
8 Box Jumps
10 Crossover or 20 DU
12 DB push press
200m Run"
WOD3
"Core & Stretch
2 Rounds:
15 V-Ups or Tuck-Ups
20 Bicycle Crunches
30-sec Plank Hold"
WL
SNATCH
(A) (2+1) x 4-5sets
Snatch Balance
+OHSQ
*building strength, balance and confidence for heavier snatch
*aim for 70-80%
then
(B) (1+1)
SQ Snatch + Hang SQ Snatch
find today's heavy double in 10min
CLEAN
(C) (1+1+1)
Segmented Clean DL
+Clean DL
+Power Clean
*learn proper position in the 1st-Pull phase
*stay over the barbell until above-knee
ACCESSORIES
(D) BSQ/FSQ/OHSQ
3-4sets x 3reps
(E) DBs OH Carry
3set × 20m
