2025/07/01
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
Back Squat (or Front Squat, Overhead Squat athlete choice)
find 5RM in 12min
then 1set of AMRAP @-10kg of 5RM
Goal: 6- 8reps
into
3sets of
8-12 Dips
8-12 DBs Arm Curl
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Lateral Burpee Over the Bar
1-2-3-4-5-6-7-8-9-10
Deadlift @135/95lbs (61/43kg)
*cap 10min
*ad; 185/ 135lbs (84/61kg)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
4set
5 Deadlift
20-30sec Hollow Hold
*3-5sec down, don't make noise
WOD1
For Time (15min)
10-20-30-40
Alt DB Snatch
Sit Up
then 80/60 Cal Row
*65/50 Cal Bike, *800m Run
＜HIIT＞
W-Up
WOD1
AMRAP 6min
10 DB Snatch
10 Plank Push Up
20 Mt. Climber
WOD2
(A) For Time (5min)
100 KB Swing
*at top of every min, perform 5Burpee
3min rest then
(B) For Time (5min)
1200/1000m Row
*in big class, alternate (A) and (B)
WOD3
TABATA
(1) Hollow Flutter Kick
(2) Elbow Plank to Side Plank Rotation
2025/06/30
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
Back Squat 4sets ×3reps
(@80% 1RM)
then
temp goblet squat 6reps
3sec down
WOD
EMOM15
1) 5Pull ups＋Max Hollow Hold
2)10/7 cals row ＋Max Sit ups
3)Rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back / Front Squat 8reps
Set 1 : @55%
Set 2: @60%
Set 3: @65%
Set 4: @70%
WOD1
EMOM 12
10 Burpees Over DB
15 Alternating Dumbbell Snatches
20 Air Squats
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
2025/06/29
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
EMOM8
2-3 Ground to Overhead TnG
*本番に行う種目を練習しましょう
*Start light and build each set
*感覚がいいところまででやめておきましょう
WOD
Japan Champion Ships EVENT 1
AMRAP 8 minutes
8 Toes to Bar
8 Ground to Overhead
8 Box Jump Over
Score is Reps
Workout Variations
Ground to Overhead
Men 50kg (110lb) / Women 35kg (75lb)
Box Jump Over
Men 24inch (60cm) / Women 20inch (50cm)
*Make 2 heat(Judge)
LIGHT
Warm-Up
Banded Glutes WarmUp
Skill, Strength:
3sets
10 FSQ
then TABATA
(1) Air SQ
(2) rest
*AD: no rest
WOD1
EMOM 15min (3sets)
(1) 14 KBs DL
(2) 10 Plank KB Through
(3) 30 Russian KB Swing
(4) 15 Sit Up (AD: Max Rep)
(5) Rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
Circuit 30s/15s ×3set
(1) Air SQ
(2) Inchworm Push Up
(3) Jump Lunge
(4) Shuttle Run / or Jump Rope
WOD2
EMOM 18min (3set)
(1) DBs DL
(2) Box Jump
(3) DB Snatch
(4) Burpee
(5) Run 200m / Row 200m / Bike 400m
(6) Rest
*Fight-Gone-Bad-Style
Max reps of each movement
WOD3
TABATA CORE
(1) Hip Bridge (AD: with weight)
(2) Russian Twist
2025/06/28
SAT
＜CrossFit＞
Warm-Up:
Mobility:
Then
Stability
20 Shoulder Taps in Plank
20sec Wall Walk Hold
3〜5rep Wall Walk
10 Scapula Push-ups
Skill, Strength:
then Review Movement
WOD
Metcon – Team of 2
Time Cap: 35 minutes
3 Rounds:
42 Wall Balls
30 Pull-Ups
18 Deadlifts (225/176 lbs or heavier)(102/80kg)
4 Rounds:
50 Push-Ups
10 Chin-Ups
5 Rounds:
20 Calories on Assault Bike or 36 Cals Row
30 Russian Kettlebell Swings (52/35 lbs)(24/16kg)
Goal: Get as far as possible in the following sequence.
Format: Only one person works at a time. No rest between sections.
*Ad : Deadlifts (315/205lbs)(143/92kg) , Kettlebell Swings (70/53 lbs)(32/24kg)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
5 Deadlift (70-75%1RM)
20m KB OH Carry (AD: 2 KBs)
WOD1
12min Running Clock
800m Run
then AMRAP in remaining time
18 DB Lunges (9ea)
12 Sit Up
6 Burpee
*1000/800m Row or 2000/1600m Bike
＜HIIT＞
W-Up
Coach's Choice
WOD1
(A) EMOM 10min
odd) 10-15 Burpee
even) 10 KB Swing + 10 Goblet SQ
WOD2
(B) Death By Row (Max 10min)
min1) 4/2 Cal Row
min2) 6/4 Cal Row
min3) 8/6 Cal Row
...
*every min add 2Cal
*in big class alternate (A) and (B)
WOD3
TABATA CORE
(1) Alt Cross V-Up
(2) Elbow Plank K2E
WL
SNATCH
(A) 15min find today's heavy single
CLEAN & JERK
(B) 15min find today's heavy single
ACCESSORY
FSQ / OHSQ
4set × 3reps
Push Press + Jerk
4set × (1+1)
2025/06/27
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press+Push Press+Push Jerk
4 sets
(1reps each movement per set)
Rest: 90–120 seconds
Load: 50–70% of Strict Press 1RM
出力の切り替え（静的 → 動的）
→ Strict → Push → Jerk の流れで押す力から爆発力へ
*コントロール＆スピード両立を目指しましょう
WOD
AMRAP 12
4 Burpee Box Jump Overs @24/20
8 Russian KB Swings @53/35
12 Air Squats
SCORE: Rounds + Reps
PACE GOAL: 9-11 Rounds
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back squat
5×10
*super sets with10Lying Leg Raise
WOD1
AMRAP 12
1-2-3-4-5-6…
DB GB Lunge
Ring Row
Burpee over the DB
Cross v-up
＜HIIT＞
W-Up
Coach's Choice
WOD1
Pair wod
7 AMRAP
5 Syncro Burpee box side jump
10 wall ball each
15 Syncro FWD Lunges w MB
WOD2
3mins Max Jump Rope
2mins rest
3mins Max DB Thruster
2mins rest
3mins Max cals Macine
WOD3
Core tabata
A: DB Hollow Hold
B: DB side flow
C: DB Flutter Kick
WL omiya
Warm Up:
Slow Snatch x5 2sets
Slow Clean + Tall Jerk 5 x 2sets
Prime; 3sets
3 Muscle Sntach + 3 Snatch PP+ 3 Snatch Balance
Prime; 3sets Dip Clean + + Hang Clean + Front Squat + Pause Jerk
A) Snatch Test
Snatch：Build to heavy single（フォーム重視）
Focus:
・落ち着いてキャッチポジションへ
・やりすぎず、綺麗な成功を重ねる
Load: 80-90%目安
B) Clean & Jerk Test
Clean & Jerk：Build to heavy single
Focus:
・通しの動作精度
・集中力と呼吸を意識
Load: 80-90%目安
Back Squat 6-6-6-6
Pull Up 8-8-8-8
2025/06/26
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
for 8min to build up to workout weight
then
Power Clean+Hang Power Clean +Front Squat+Jerk
3 sets x 1 round (1 rep of each movement per set)
Rest: 90 seconds to 2 minutes between sets
Load: Around 60–70% of your 1RM, focusing on technique and fluid transitions
WOD
For Time (Chipper Style)
50 DU / 150 Single Unders
40 DBs Snatches (20kg/15kg)
30 Toes-to-Bar (TTB) / HKR
20 DBs Front Squats
10 DBs Devil Presses
Finish: 100 Double Unders / 300 Single Unders
Time Cap:18min
*Moderate pacing with minimal rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Bench press
10×3
superset
6〜8ring row
WOD1
Amrap10
500/400m row
10 Hang knee Raise
10 DB OH Lunge
＜HIIT＞
W-Up
Stretch + Ladder
WOD1
AMRAP8
5 pull up
10 DBs Push up
15 DBs FR SQ
WOD2
Core Tabata
Hollow Hold
Hang knee Hold
WOD3
For time;
100/80 Caloreis on row
10 Wall Walk / 15 Inch Warm Push Up
WL Urawa
A) Snatch Test
Snatch：Build to heavy single（フォーム重視）
Focus:
・落ち着いてキャッチポジションへ
・やりすぎず、綺麗な成功を重ねる
Load: 80-90%目安
B) Clean & Jerk Test
Clean & Jerk：Build to heavy single
Focus:
・通しの動作精度
・集中力と呼吸を意識
Load: 80-90%目安
"Accessory (Core Stability)
Farmer Carry（重めのDB）× 30m × 2往復
Hollow Rock：2 sets × 15 reps"
2025/06/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A:Deficit Barbell Reverse Lunge (Tempo3-1-X-1)
4 sets x 6 reps per leg
B:DBs 3-Point Row (Tempo2-1-3-1)
4 sets x 8–10 reps per arm
*Use a plate or platform for deficit
Focus: balance, glute/quad control, core engagement
*3 sec down
1 sec pause at the bottom
Explosive up
1 sec reset at the top
WOD
EMOM 16
1) 12 cals Bike or Row
2) 5 Bar MU / 8 C2B / 10 Pull ups
3) 10 FSQ / DBs FSQ (115lb/83lb)
4) Rest
Ad*135lb/95lb
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
２rd for time;
300/250m Row
30 Banded Good Morning
10/10 DB High Plank Row
WOD1
"FGB Style (40sec on/20sec off) x2rds
1) Max reps of Box jump
2) Max reps of Barbell Thruster
3) Max reps of V-Up
4) Max reps of Inch Warm Push Up"
5) 1min rest
With Coach
1) Clean DL + Clean Pull + Power Clean + Jerk
for 15minutes
2) For time;
40 Box Jump
40 DBs Deadlift (barbell DL)
40 Single DB step Up
40 DBs Push press
40 Box Jump
50/35 LBs
＜HIIT＞
W-Up
Stretch + Ladder
WOD1
"EMOM10min
15KB swings
10KB GB RLunge
WOD2
For Time
1000m row
Buy in
21-15-9
wall ball
plate G2OH
time cap 14min
WOD3
Tabata core
sit up
bike
Urawa Strength
Week 4:
A) One and a Quarter Back Squat
8,8,8,8
rest 2mins
*small build each set
B) Super sets
1) Barbell Rear Foot Elevated Split Squat
6-8/side @30×1
2) Supinated Strict Pull up
12reps*Accumulate
rest 90sec× 3sets
C) Accessory 2sets
1) Banded Tricep Pushdown
30reps
rest 30sec
2) Weighted Forearm Plank
40sec hold
