2025/06/04
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Tempo Back Squat
4 Sets of 5 reps @ 31X1 Tempo
*3 seconds down (eccentric)
*1-second pause at the bottom
*X = Explode up
*1-second hold at the top
Rest: 90–120 seconds between sets
Load: Use approx. 60–70% of your 1RM — focus on perfect control and position
WOD
Every 90sec x 10 Rounds (15min total)
Odd Rounds: 200m Run + 10 AKB Swing
Even Rounds: 7 Burpee Pull-ups
*各セット終了後に必ず休憩時間が取れるようなペース配分を意識しましょう
*特にBurpee Pull-upは無理のないリズムで動作で
*インターバル内に間に合わない場合は、回数を各自で調整してOK
*強度よりも「持続できるフォームと呼吸の安定」が目標！
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
10-8-5-5-5
*add 1set to warm up
**30sec plank between set
WOD1
9EMOM 40 on/ 20 off
Min1) Rowing
Min2) 10 DB Hang Clean + 10 Push Press
Min3) 20 Russian Twist + 10 Toe Touch
＜HIIT＞
Warm-Up:
Row/Bike/ Ski5minutes
Mobility
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
*max '45 sec on row scale calories as needs
WOD3:
Core 120reps as group
Urawa Strength:
Week 1: Speed & Power Development
A) Front Squat
4 sets of 3 reps @ 80% 1RM
コントロールよりも「爆発的に立ち上がる」ことを意識
B) Power Clean
5 sets of 2 reps @ 75% 1RM
ポジションを安定させた上で、素早くキャッチまで
C) Push Press
4 sets of 3 reps @ 70–75% 1RM
下半身のドライブをしっかり使って、バーを押し上げる
D) Accessory Work
Kettlebell Swings: 3 sets of 15 reps
Box Jump (High): 3 sets of 5 reps
Hollow Hold: 3 sets of 30 seconds
2025/06/03
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 5×5 @ heavy but perfect form
Last set: max reps (cap at 10)
WOD
3 Rounds for Time:
21 Box Step Overs (DB 22.5/15kg)
15 V-ups
9 Handstand Push-ups or Pike Push-ups
→ Focus: Posterior drive + shoulder stamina
LIGHT
Warm-Up
Skill, Strength:
Bench Press
10-8- 5-5-5
*super sets with(3sets )
8 Ring Row
8 Strict Hang Knee Raise
WOD1
Every 2;00 x5
25 DUs /40 Single
10 KB Swing
5 Burpee on the plate
*ad; AMRAP 10min
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3 Sets:
10 KB Goblet Squat
10 Burpee Box Jump Overs
10 KB Swing
Rest 1:1 Between Sets
WOD2:
3 Sets:
3:00 Row
Rest 1:00 Between Sets
WOD3:
Tabata
Side Plank Rotations (Hand)
2025/06/02
MON
＜CrossFit＞
Warm-Up:
5 min Row +
3 Rounds:
10 Air Squats
5 Jump Squats
5 Tempo Goblet Squats (33X1)
Skill, Strength:
EMOM 10
Odd min: 3 Back Squats @70–75%
Even min: 3 Broad Jumps + 10 V-Ups
WOD
AMRAP 8
6 Deadlifts (100/70kg)
12 Wall Balls
24 Double Unders
→ Stimulus: Midline control + breathing rhythm
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3 sets:
A1. DB Lunges x 6/6
A2. Arnold Press x 12-15
A3. Pull-up max (assist as needed for 8-10 minimum)
WOD1
Every4;00 x 3
200m Run /row
12 DB Hang Clean Press
12 Hang Knee Raise
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
WOD2:
WOD3:
2025/06/01
SUN
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
Snatch Primer Drill
① Snatch Balance × 3 reps
② Power Snatch from Hang + OHS × 2 sets
③ Squat Snatch (build to moderate) × 4 sets
WOD
“Championship Qualifier A”
For Time:
21-15-9
Cals row
Barbell Snatch (43/29kg)
Toes to Bar
*Time Cap: 9 min
→ Focus: Consistency under light fatigue, smooth barbell cycling
*Make 2 heat
LIGHT
BSQ
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
6-6-6
after every set
30-40sec Wall Sit with Plate on lap
WOD1
EMOM 12min (3set)
(1) 16 Alt DB Snatch
(2) 16 DB Goble Squat
(3) MAX Burpee Over DB
(4) 1min rest
*SCORE: total Burpee
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 6min
10 Plank KB Through (5ea)
20 KB Swing
30 KB Toe Tap
40 DUs
WOD2:
EMOM 15min (3set)
(1) 15 Wall Ball
(2) 15 Ball Hug Squat
(3) 200/180m Row
(4) 10 Burpee Over Rower
(5) 30sec Plank
WOD3:
3set Not For Time
5ea SL DL Airplane with Plate
30-40sec Side Plank
2025/05/31
SAT
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
Strict Press
5 reps × 5 sets – Building Weight
*Increase the weight each set, aiming for a challenging 5-rep set by the 5th set
*Final set should be close to 5RM or 80–90% of 1RM
Weighted Strict Chest-to-Bar Pull-Up
3–6 reps × 4 sets – Same Weight
*Use a dip belt or hold a dumbbell between legs
*Choose a weight that allows strict C2B for 3–6 reps with control
*Rest: 2–2.5 minutes between sets
WOD
若者のすべて
Event 1
For time
1000m Row
200 DU / 300SU
30 Alt Single leg Squat
time cap 9min
*2 heat *female 800m
LIGHT
Warm-Up
Skill, Strength:
Deadlift
10-8-5-3-3
*increase weights every sets
*20 Russian Twist Between sets
WOD1
EMOM 12min
(1) 10-15 DB Clean & Press
(2) 15-20 Goblet SQ
(3) 30-40 Mt.Climber
(4) 40' Row
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
3 rds for time
12 Sit Up
12 DB Bench Press( Floor Press )
12 DB Bent Over row
12 Mt.Climber
12 Russian Twists (ea)
WOD2:
For Time (8 min)
50 DB Thruster
*every minutes 8 Burpee
*start 0:00 with Burpees
WOD3:
EMOM 10
(a) 40s Row
(b) Plank Varitation
WL:
"SNATCH
(A) 4-5sets
Power Snatch
+ OHSQ
(B) 4sets
3 Segment Snatch DL
(*lift-off, below-knee, above-knee)"
"CLEAN
(C) 12min
1 Clean
+1 FSQ
+1 Jerk"
"ACCESORY
(D) 4set
4 Snatch Balance
(E) 4sets
5 Clean into Push Press
2025/05/30
FRI
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
1)Power Snatch - 70% x 2rep x 4sets
2) Push Press + Jerk - 70% x 2(1+1) x 4sets
3) Power Clean + Push Press - 70% x (1+4) x 3sets
WOD
AMRAP15
400m Run
5TNG Clean Jerk (135/95)
5 Muscle Up / 6C2B/ 7 Pull Up
Rest 1:00
LIGHT
Warm-Up
Skill, Strength:
Strict press
10rep×5set
WOD1
AMRAP12
15/12 cals machine
15 Thrusters ( Barbell or DBs)
15 DB snatch
STRENGTH
①Back Squat 5sets x 10
super sets with
・10 Spanish Squat
・10 Counter balance goblet squat
・10 Split stance calf raise
②Bench Press
super sets with
・10 Floor Press
・10 3sec Tempo DB Bench Press
・10 Arm curl or hammer curl
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
EMOMx 9
1)8-10 DB shoulder Press
2)8-10 DB Bench Press
3)8-10 DB Bent over row
WOD2:
For time;
WB
20-18-16-14-12-10-8-6-4-2
200m run
Time cap 18min
WOD3:
TABATA
(1) Hollow Hold
(2) Cross V-Up
WL:
warm Up )
Honma Squat 2sets x 7
OH Squat 2sets x 7
Hang Power Snatch x 10
Clean + Front Squat x5
Step Jerk x 5
Epmty Bar Clean & Jerk
5reps
Snatch)
Find 1RM
or 85% 1ep x 6reps
"c) Clean + Jerk
Find 1RM for today
or 85% 1rep x 6eps
Optional:
Front Squat (3sets )
3reps -3 reps -max reps @ 90%
Strict press 3sets x 10reps
1H DB Row 3sets x 10/10
2025/05/29
THU
＜CrossFit＞
Warm-Up:
Skill, Strength:
a) Single Leg Box Jump
3/3 x3sets
b) Front Squat
10-8-5-5-AMRAP
*65%-75%-85% と上げていく（85％でできる限り多く、最低3回以上）
WOD
2-2-2-2minutes work / 1:00 minutes rest
5/3 Strict Hand Stand Push Up
10/8 Cals row
Max rep Thruster ( 34/25)
*ad:43/34
*score: total thruster
LIGHT
Warm-Up
Skill, Strength:
"
Reverse Lunge 3x8/8
5ea plate Halo rotation
WOD1
"EMOMx15
1) 10 Ring Row
2) 15 American KB Swing
3) 15 Wall Ball
4) 6 Burpee Broad Jump
5) Rest
*for bigger class, make it circuit style ""
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"Just a bar
50 Front Squat
50 Bent Over Row
50 Push Press "
WOD2:
AMRAP 10
300/250m Row
10 DB Lunges
20 Russian Twist
10 Lunge Jump
20 Bicycle Sit Up
WOD3:
"Tabata
Renegae row( Push Up + ROw+Row)
WL:
"A) Snatch Complex
Snatch + Overhead Squat
(1+1) × 4 sets
Focus：
・フルスナッチのスピードとタイミングを意識
・キャッチ時に強いポジションを意識し、胸を張り続ける
Load： 80〜90% 1RM
この重さで正確なフォームを維持し、爆発的な動きを重視"
"B) Clean & Jerk Complex
Clean + Jerk (1+1) × 5 sets
Focus：
・クリーンでの1st pull と 2nd pullの切り替えを意識
・ジャークは速さと安定性を重視し、足の踏み込みを意識
・1セットごとにしっかりとリカバリー、完全に回復してから次に進む
Load： 80〜90% 1RM
ジャークがきつく感じる場合、少し減らしてフォームを維持
"
"C) Accessory（補助・調整）
Snatch Balance（スナッチバランス）：軽重量 × 3 reps × 3 sets
爆発力と正確な沈み込みの動作確認
Overhead Squat Hold（軽バー or PVC）：40秒 × 2
動きにおける耐久性と安定性を強化"
