2025/06/18
WED
＜CrossFit＞
Warm-Up:
3 rounds
30 Single Under
Air Squats × 10
Goblet Squats × 10
Then
Tempo Back Squats (empty bar) × 5
Skill, Strength:
5 sets × 5 reps @ 65–70% 1RM
Tempo: 31X1
(3 sec down – 1 sec pause – eXplode up – 1 sec reset at top)
Each sets : Side Plank × 30 sec/side
Focus Points:Focus on breathing and bracing (intra-abdominal pressure)
Emphasize control, especially during the eccentric (lowering) phase
WOD
EMOM 12min (4 rounds)
Min 1: 10 Front Squats (43/29kg)(95/65lb)
Min 2: 12 Box Jump Overs
Min 3: Max Cal Row or 10 Burpees (if no machine)
Ad: 135/95lb (61/43kg)
Goal: Keep moving, manage breathing, and push pace in later rounds.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3rds for time;
300/250m Row
20 DB Front Squat
WOD1
For time;
3rds of
16 Alt DB Snatch
100DUs / 150 Single
*cap: 8min
Urawa Strength
A) Deadlift
4 sets of 2 reps @ 85% 1RM
背中のポジションをキープ
ゆっくり下ろして、コントロール重視
ハムストリングスと体幹の連動を意識
B) Push Press
4 sets of 3 reps @ 75% 1RM
踏み込み意識、リズム良く押し上げる
C) Power Snatch
4 sets of 2 reps @ 75% 1RM
High Pullでしっかり引き上げ意識
D) Accessory
・Arm Curl: 3 sets of 12 reps
・Hollow Rock Hold: 3 sets of 30 sec
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"8min AMRAP
5 Slam Ball
10 Step Up with Slam Ball
20 Mountain Climber (R+L=1rep)
30 DU/60 Single DUs"
WOD2:
"10min EMOM
O : 15/12 cal Row
E : Flont Plank variation for scale
*max '45 sec on row scale calories as needs"
WOD3:
Core 120reps as group
2025/06/17
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Tempo Deadlift（テンポ：31X1）
4セット × 5レップ（@60〜70% 1RM）
Focus:背中のポジションをキープ
ゆっくり下ろして、コントロール重視
ハムストリングスと体幹の連動を意識
※フォーム重視のため、重すぎない範囲で丁寧に行うのがポイント
Each set
DB Bulgarian Split Squat × 8(Each）
WOD
AMRAP 10min
10 Deadlifts @ 50〜55% 1RM
10 Box Jumps
10 TTB
Cap: 10 min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of each
8-12 reps of DB Chest press
8-12 reps of DB Chest Supported Row
8-12 reps of Dips
8-12reps of Feet Elevated Ring Row
WOD1
For time;
10-20-30
KB Swing
Row Cals
Sit Ups
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3rds for time ;
5-8 Pull Ups
10 Push Up
15 KB swing
20 DUs /40 Singles
WOD2:
fort time;
buy-in 1000m run or row
5rds of
5 burpee
10 WB
15 Cals bike/ skii
20 BW Lunges
25 Plate Russian Twists
*クラス人数によって順番は変動させる
**cap 20min
WOD3:
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
