2025/06/16
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
Strength (Every75sec ) x 5sets
Odd min: 3 Back Squats @75+%
Even min: 3 Box Jump (30/24in) + 10 V-Ups
WOD
EMOM x 12min
1) 15/12 Cals Row
2) 15 Wall Ball (20/14lb)
ad;20 WB , 20/15 Cals
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
3 Sets @ 60%, Max Reps in 0:45
*Rest 1:30 between sets.
WOD1
4 Rounds For Time:
10 DB Goblet Squat
5/5 One DB Push Press
10 Ring Row
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
WOD2:
WOD3:
2025/06/15
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
Practice Movement
-review Kipping T2B-
WOD
*2heat and judge
"JapanChampionShip 2024 Event 1
For time of:
21-15-9
Hang power clean
Lateral burpee over bar
— TIEBREAK—
into
9-15-21
Shoulder to overhead
Toes to bar
Time Cap 12 minutes
Score is Time OR Reps
Men 45kg / Women 30kg
Hang power clean
Men 45kg / Women 30kg
Shoulder to overhead
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Strict Press
3sets of 10 reps
after each set
10 Box Pike Shoulder Tap
scale: 20 Plank Shoulder Tap
WOD1
"(A) For Time (6min)
70/60 Cal Row
2min rest then
(B) AMRAP 6min
9 DB DL
9 DB Hang Clean and Press
9 Sit Up
*in big class alternate (A) and (B)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"EMOM 8min
(1) 10 DB Thruster
(2) 10 Burpee Over DB
WOD2:
"14min AMRAP
24 Slam Ball
24 Alt Cross V-Up
18 Goble Squat
18 Sit Up
400m Run
WOD3:
"AMRAP 5min
20 Flutter Kicks
10ea Side Tuck
20 Plank Jack
2025/06/14
SAT
＜CrossFit＞
Warm-Up:
Skill, Strength:
HS Walk Progression
①Wall Handstand Hold (20–40秒 × 2セット)
②Shoulder Shifts（10〜12回 × 2セット）
③Shoulder Taps（オプション）
④Wall Kick-Up → 1–2 Steps Walk (3セット)
*スポッターや壁を使ってキックアップ
*体が上で安定したら前方へ1〜2歩チャレンジ
Then
Shoulder Tap 50reps
WOD
Partner WOD AMRAP 14
I go, you go
6 Power Snatches (35/25kg)
8 Overhead Squats
10 Box Jump Overs
24 Cals Bike or Row
Ad:50kg/38kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlfit
4sets × 3reps
after each set, 10 Deadbug (plate weighted)
WOD1
EMOM 15min (3sets)
(1) 7 DB Thruster + 7 Lateral Burpee
(2) 15 Sit Up
(3+4) Max Cal Row
(5) Rest
WL
"SNATCH
(A) (1+2) × 4-5set
Power Snatch
+ OHS"
"CLEAN
(B) (1+1+1) × 4-5set
Clean DL
+ Power Clean
+ Hang SQ Clean
JERK
(C) (1+2) 4-5set
Push Press
+2 Jerk"
ACCESSARY
Farmers Carry (DB or KB)
3set × 20m
FSQ or OHSQ
3set × 4rep
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
(30s ON / 15s OFF) *3set
Air Squat
Shuttle Run
Plank Hold
WOD2:
(A) 10min AMRAP
20 KB Swing
20 Wall Ball
20 Sit Up
rest 3min then
(B) EMOM 10min
(odd) 15/12 Cal Row
(even) 15 Burpee
*in big class, alternate (A) and (B)
WOD3:
Stretch or 5min CORE(Coach's Choice)
2025/06/13
FRI
＜CrossFit＞
Warm-Up:
Skill, Strength:
Push Press
Build to 3RM in –4-5ets
Then:
1 sets of Max reps @ 80%
WOD
For Time (Descending Ladder):
10–8–6–4–2
C&J (50/35kg) *Beginner DBs
Pull-ups or Ring Row
*After each round: 20 Double Unders
→ Goal: Shoulder control + barbell cycling
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Squat 5×5set
WOD1
Amrap12min pairwork
400m row
burpee target
Perform a burpee target until one side finishes rowing 400 meters
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Core Amrap 5
20 Flatter kick
20 Plank jack
20s Hollow Hold
WOD2:
EMOM8 45on/15off
DB Flont squat
DB DL
DB Push Press
DB Push up
WOD3:
For time
50-40-30
DU
Cals Machine
Time cap 15min
WL
Snatch
a) Technique 3sets ( add weights )
2 Slow Pull Muscle Snatch + 2 Dip Snatch + 2 Snatch Balance
b) Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 3 20min
c) Technique 3sets (add weights)
Segmented Clean DL + 2Clean + 2Jerk
d)Clean Jerk 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 85% x (1+1) x 3 20min
e)Back Squat 6-6-6
Clean Deadlift 3-3-3
2025/06/12
THU
＜CrossFit＞
Warm-Up:
Skill, Strength:
Practice Front Squat and Hang Power Clean
then
in 20minutes , establish
1-rep Max weights of FSQ
1 rep Max Hang Power Clean
*10min each ( どちらからスタートしてもOKAY)
WOD
For time : 5min cap ( Sprint WOD)
20 WB
10 Burpee Box Jump Over (24/20inch)
5 Devils Press(50/35LBs)
10 Burpee Box Jump Over
20 WB
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Bench Press / Strict Press ( Athlete choice)
10-8- 5-5-5
WOD1
For time
50 mountain climbers
40 Flatter kick
30cals machine
20DB Snatch
10DB GB Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP8
Annie
20sit up
50DU
WOD2:
For time
1000m/run/rowbike
Buy-in
5rd
10 wall ball
10 Burpee over the WB
WOD3:
Tabata bike
Urawa WL:
A) Snatch Complex
Hang Power Snatch + Squat Snatch（2+1）× 4 sets
Focus:
・バーを高く引き、素早くキャッチ
Load: 65-75% 1RM
B) Clean & Jerk Complex
Power Clean → Hang Clean → Front Squat × 3 sets
Focus:
・Pullはバーを高く引き、素早くキャッチを意識（フロントラックを明確に）
Load: 70-80% 1RM
Push Press → Power Jerk → Split Jerk × 3 sets
Focus:
・力強く地面を踏む意識
・Dips＆Strong Drive意識
Load: 75-85% 1RM
2025/06/11
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
"Main Work (4–5 Sets)
Back Squat
5 reps × 4–5 sets @ 65–75%
*Tempo: 31X1
→ 3秒かけて下ろす → 1秒キープ（ボトム）→ 爆発的に立ち上がる（X）→ 1秒トップで安定"
WOD
"Community Cup event2
AMRAP Interval
①2min of work : 1minute rest
②2min of work: 1minute rest
③2min of work ; 1minte rest
④ 3mi of work
①②
10 T2B
10 Overhead Squat (75/55#)
Max Caloreis Row
③④
10 Cals Row
10 Overhead Squat
Max Pull Ups
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Romanian Deadlift
8-8-8
*add 1set to warm up
*Super sets with 8ea Goblet Bulgarian Squat "
WOD1
"AMRAP10
7 DB Push Press
7 Burpee Latereal Over the DB
7 Sit Up
7 American KB Swing
7ea Skater Hop
With Coach
WOD1
15-12-9-6-3
Deadlift (185/135lbs)
Burpee Box Jump Over
Master ; 155/ 115lbs
WOD2
4ds
4 wall Walk
15/12 cals row
18 Dual DB Front Squat (50/35lbs)
Master; 40/25lbs (17.5/10kg)
＜HIIT＞
Warm-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 (Crunch)
30s Plank
Urawa Strength:
Week 2 Speed and Power
A) Front Squat
4 sets of 3 reps @ 80% 1RM
スピード重視で一気に立ち上がる
B) Power Clean
5 sets of 3 reps @ 75% 1RM
引き上げからキャッチまでを滑らかに素早く
C) Bench Press (Speed Focus)
4 sets of 3 reps @ 70% 1RM
バーを素早く押し切る意識
D) Accessory Work
Kettlebell Swings: 3 sets of 15 reps
Mountain Climbers: 3 sets of 30 second
2025/06/10
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
Superset 3 Sets
A: Bench Press
5–6 reps @ 75–80%
*Control Temp（2-0-1）
B: Strict Weighted Pull-Up
5–8 reps（Tempo 3-1-1）
*Ring Row or Band Pull-up OK as needed
WOD
Community Cup Event 1:
AMRAP 20min
15 Box Jump Over (24/20inch)
10 DB Snatch (50/35#)(22.5/15kg)
5 Hand Release Push Up
ADVANCED: 24/20in, HSPU
PRO: 30/24inch, Strict HSPU
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of each
8-12 reps of DB Chest press
8-12 reps of DB Rear Fly
8-12 reps of Push Up
8-12reps of Banded Pull Up
WOD1
For time:
2rds of
500/400m Row
50DUs
25 Hang Knee Raise
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6AMRAP
20 Air Squat
15 KB swing
10 sit up
5 pike push up
WOD2:
6 AMRAP
18 Walking Lunge Step
12 Hang Knee raise
6 DB Shoulder Press
WOD3:
6AMRAP
5 Lunge Thruster
10 Ring Row
15 Lateral Bounce
