2024/05/03
FRI
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
1 SQ snach+3 OH SQ
Beginner:1 High hang Snach+3 OH SQ
WOD
3min ×3set
20 Thurster(75lb/55lb)
20 Bar facing Burpee
Ad:95lb/65lb
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength 3 sets not for time of:
10 V-Ups
10 Tuck Crunches
10 Second Hollow Hold
10 Second Arch Hold
20 Side Plank each
WOD1
For time of :
40cals on Machine
40 Ring Row/ Pull Up
20 DB Box Step Ovrer
20Devil Press
*athlete may partition reps as needed
**15min cap
<HIIT>
Warm-Up:
WOD1:
2min straight Workout !(20each movement)
1. Mt.Climber
2. Push Up
3. Side Kick though
4. High Knee
5 Air Squat
6. Jump Squat
WOD2:
"30on/15off x 2sets
1. Ring Row
2. Box Step Over
3. 10 High Knee + 1 Burpee
4. Battle Rope
WOD3:
3rounds for time;
200m Run
15 KB swing
9min cap
a)strength
Jerk Drive 110% x 3reps x 3sets
b)
2 Power Snatch + 2 Overhead Squat x4sets
c)
6:00 on 2;00 off x 3
400m Run
AMRAP
11 WB
7 T2B
3 Clean
2024/05/01
WED
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
"15min practice
2 Power CLean + 2 Front Squat x 3sets
2 Middle Clean x3sets
1 Squat Clean + 2 Front Squat x3sets
*beginner; Start Front Hang
*スクワットクリーンに入る練習
then practice Shoulder to overhead and building up to Workout weight
WOD
8min AMRAP
6 Shoulder to over head(95lb/65lb)
12 Box Jump over(24/20inch)
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Bench Press
3x8
3x12 Band Pull Apart
WOD1
AMRAP12
32 DUs( 64 Single )
10 Box Jump
6 SIngle Arm Devil's Press
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP 6
10 KB Swing
10 Air Squat
5 Burpee
5 Box Jump
WOD2:
6min Max Calories on Machince
WOD3:
3sets of
10 Sit Up
10 V-Up
20 Bicycle Sit Up
30 Elbow Plank
ad; 15 each, 30 Bicycle , 40s Plank
W-up:
Banded mobility stretch, small plate shoulder activation
Skill, Strength:
3sets of
Max reps of weighted Pull up
10 DB Bent over row
15 DB Skull crusher
WOD:
15 E3MOM
3 Squat complex(Front + Back +Overhead)
10 KB Swing
5 KB Front lunge(R;L=1)
*Front Plank in remaining time until 2:30
2024/05/02
THU
<CrossFit>
Warm-Up:
Review Rowing Technique
Skill, Strength:
5-10minutes Gymnastic Practice Coach's Choice
WOD
2rd For time 35min
800m Run
1000m Row
1600m Bike
200 DU/300 SU
*順番は自由
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
EMOMx5
10 DB Push Press
5 Ring Row
WOD1
EMOMx12
1) 20 Air Squat
2) 15 WB
3) 12/10 Calories Row
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP10
10 Alt DB Snatch
10 Overhead DB Lunge( same DB, 5 each side)
10 Ring Row
20 Body Weight Lunges ( 10 each)
WOD2:
AMRAP6
3-6-9-12-15....
Barbell Thruster
Burpee
WOD3:
3 Rounds for Time
15 Dumbbell Sit-Ups )
20 Dumbbell Russian Twists
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups
<WL>
week1 Day1 (木曜日と金曜日クラス)
*表記はsets x reps
a)Snatch:
3x3 @ 70%
3x3 @ 75%
b)Snatch pulls:
4x5 @ 110% (of snatch 1RM)
c)Back squat:
4x5 @ 75%
d)Push press behind neck:
3x5 @ 70%
Optional )Pullups:
3x8
Clean&jerk
2reps x 4sets @70%
2024/04/30
TUE
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
"Pull up×5
5 Pull up(top the hold 2sec)
After each set 8 Bent over Row
WOD
For time 12min
30-20-10
V-Up/ Sit Up
Snatch (34/25)*Beginner: DB SNatch
*barbell should be less than 40% of 1RM Snatch
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Back Squat 3sec up
4x6
*2min rest between
into 8each single leg deadlift with a db
WOD1
For time 15min
30-20-10
Sit Up
DB snatch
Rowing Calories
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 Wallballs @20lbs-10ft/14lbs-9ft
WOD2:
"AMRAP7
5 Double DB Hang Power Clean
5 T2B/Hang Knee Raise
5 Push Up ( Hand on DB)
6 DB Lunges
WOD3:
For time of:
30 DB Box Step-Ups @24/20” @50/35lbs
2024/04/29
MON
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
4 set
3 Strict press(80%-85%)
3 Strict HSPU/Box pike push up
3 Strict Ring Dips/Banded
2minRest
*種目の間は、30秒以内
WOD
9min AMRAP
10 Box jump over(24/20)
8 Hang clean(95lb/65lb)
6 Thruster
*スペースの関係でBox Jumpに代わります。
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
"
Bench Press
3x8
Pull Up
3x8
WOD1
"Mini Hyrox Test
400m Run
25 Burpee
50 BW Lunges
400m Row
25 Push Up
50 KB Swing
*if we dont have enough rower, start 400m or 400m Row"
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
AMRAP7
20 DB Thruster
20 Cross V-Up
20 Russian Twist with a DB
20 Heel Touches ( R+L=1)
WOD2:
EMOM 12
Odd: 8-12 Bar Facing Burpees
Even: 12-15 Dumbbell Snatch
WOD3:
For time of :
300reps DUs/ 400 Single
2024/04/28
SUN
<CrossFit>
Girls Benchmark WOD
Warm-Up:
Coach's Choice
Skill, Strength:
10min DL practice
WOD
For time 20min
21-15-9-9-15-21
DL(185/135lb)
Burpee
Ad:225lb/155lb
Beginner
12-9-6-6-9-12 Reps, For Time
Deadlifts (135/95 lb)
Burpees
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Barbell Hip thrust 3x8
Rear Foot Elevated Split Squat with DB 3/8each
WOD1
For Time:
50 Calories of choice (Row, Ski, or Bike)
50 WB
50 Pull-Ups/Ring Row
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
20sec each x2rounds ( not rest between movement and round)
High Knee
Plank
Runner
V-up
Mt.climber
Jumping Jack ( Quarter Squat Position )
WOD2:
30-20-10
KB Swing
DB Reverse Lunges
DB Thruster
Burpee
WOD3:
10EMOM
1) Cals Machine( 10/8 cals )
2) 30s Plank Variation
2024/04/27
SAT
<CrossFit>
Girls Benchmark WOD
Warm-Up:
Coach's Choice
Skill, Strength:
WOD
Girls WOD "BARBARA"
5rd For Time 40min
20 Pull up
30 Push up
40 Sit up
50 ASQ
Rest precisely 3min between each round
Good Times For BARBARA
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
Modified Barbara: Fewer Reps
5 Rounds for Time
10 pull-ups
20 push-ups
30 sit-ups
40 air squats
Rest 3 minutes
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Barbell Push Press
4x6
WOD1
30 on/ 30off x 6 exercise x3rds
min1)Burpee Box Jump
min2) Cal Bike
min3) Barbell Thrusters
min4)Toes to Bar/Hang Knee Raise /Sit Up
min5) Cal Row
min6) Double Unders/Single under
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
3set
10 DB DL
10 DB Press
15 DB Front SQ
15 Air Squat
WOD2:
Death By Burpee (Max 12min)
EMOM until failure
min1) 2 DB Lunge + 1 Burpee
min2) 4 DB Lunge + 2 Burpee
min3) 6 DB Lunge + 3 Burpee
...
min10) 20 DB Lunge + 10 Burpee
...
*every minutes add 2 Lunge + 1 Burpee
WOD3:
750m/650m Row (20SPM slow pace)
1min rest
500m/400m Row (25SPM medium pace)
1min rest
250m/200m Row (30SPM Splint)