2025/05/24
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice +Row
Skill, Strength:
"HSPU Strength
5x 2-5 reps Deadstop Strict HSPU
then
3x5 Kipping HSPU
*Beginner Version
5 sets:2–5 reps of DB Z-Press
※ コントロールしてゆっくり下ろす意識を持つ（Temp：3秒下ろす）
Then
3 sets of:5–8 reps of Feet-Elevated Pike Push-Up または Kipping HSPU Negative（壁ありで下ろすだけ）"
WOD
Zipang Event4
For time;
30T2B
30 Box Jump Over ( Step Down)
30 WB
6 Wall Walk
30 Deadlift (225/155lbs, 102/70kg)
6 wall Walk
30 WB
30 Box Jump Over
30 T2B
*time cap:16min
50+♂185/83kg , ♀125/56kg
LIGHT
Warm-Up
Core + Squat Prep
Skill, Strength:
BackSquat/Front Squat
10-8-5-5-5
WOD1
For Time:
50 DBFront Rack Lunges
50 Push-Ups
100 Double Unders
100 Mt.climber (R+L=2)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"12 EMOM
1) MAX DU
2) Rest
3) MAX sit up
4) Rest"
WOD2:
"10 AMRAP with your Partner
A Rowing
2rd
10 MB clean
15 WB
10 MB Burpee side Jump"
WOD3:
"For time
10-9-8-7-6-5-4-3-2-1
Push up
1-2-3-4-5-6-7-8-9-10
Ring row
"
WL:
SNATCH
(A) 4-5sets
4 Snatch Balance
(B) 10min
Snatch
find today's heavy single"
"CLEAN
(C) 4-5sets
3-Position SQ Clean
(from (1)floor (2)above-knee (3)mid-thigh)
(D) 4-5sets
Clean Lift-Off
+Clean DL"
"ACCESSORY
(E) 3sets
3 FSQ
(F) 3sets
3sets
1 Push Press + 2 Jerk
2025/05/23
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice +Row
Skill, Strength:
Deadlift 5-5-5-5-5(same weights *'70%+)
or
FInd 5RM in 5sets *Increase weight each set
Rest 90 seconds to 2 minutes between sets
*Controlled movement, no bouncing off the floor
WOD
AMRAP12
10 BB Front Rack Lunges (95/75lbs)
10 American KB Swing
200m Run
LIGHT
Warm-Up
Skill, Strength:
"DL
10×5set"
WOD1
AMRAP12 min
200m Run
10 Hang Knee Raise
10 Sit Up
10 BUrpee
URAWA Strength:
Week 4: CrossFit Total 1RM Max challenge
A) Back Squat / Front
B) Deadlift
C) Bench Press
D) Accessory
EMOM8
8~10 DB Bicep Curl@2020 ネガティブ動作で2秒かけて下ろす
40sec Wallsit
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP 8
9 Ring Row
6 Bent over row
3 DL "
WOD2:
"For time
50-30-10
Wall ball
Rowing
Air SQ
time cap 15min
WOD3:
"TABATA
(1)Hollow rock
(2)Flatter kick "
WL:
warm Up )
Snatch DL + Snatch Balanace + Overhead Squat
(3+ 3+3) x3
Epmty Bar Clean & Jerk
3 x 5reps
Snatch)
Find 1RM
or 80% 2reps x 5reps
c) Clean + Jerk
Find 1RM for today
or 80% 2reps x 5reps
Optional:
Front Squat (3sets )
3reps -3 reps -max reps @ 90%
Strict press 3sets x 10reps
1H DB Row 3sets x 10/10
2025/05/22
THU
＜CrossFit＞
Warm-Up:
Coach's Choice +Row
Skill, Strength:
Push Press
Find 5RM in 12minutes
WOD
Every 3:30 x5sets
15/12 cals row
5 Hang Power Snatch (50-70%)
10 Burpee (Lateral)
LIGHT
Warm-Up
2-Minute Aerobic Work
10 Bodyweight Windmill
20 Mountain Climber
5 Kang Squat
Skill, Strength:
Wide Stance Squat 6RM in 3sets
Bulgarian Squat 3x8/8
Strict T2B 3x8
WOD1
EMOMx15
1) 12 ALt DB Snatch
2) 20 KB Lunge Switch
3) 15 Wall Ball
4)180/150m row
5) Rest
*for bigger class, make it circuit style
*Bike: 12/10 Cal, or Run: 200m
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3 rds for time
15 Butterfly Sit-Up
10-Second Hollow Hold
20 Russian Twist (10/10)
WOD2:
"AMRAP6
25 Double Under
12 Single Arm Dumbbell Hang Clean & Jerk
10 Plank Dumbbell Pull Through
WOD3:
AMRAP13
400/350m Row
5 Hand Release Push Up
10 Burpee Broad Jump
15 BW Lunges
20 WB
*rest1:00
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"
2025/05/21
WED
＜CrossFit＞
Warm-Up:
Coach's Choice +Row
Skill, Strength:
in 12minutes
Clean Pull + Clean High Pull + Power Clean + Jerk
*pullはおへそまで、HIgh Pullはみぞおちまで
*バーを身体にそって、引き上げるイメージをしっかりつくる
WOD
for time;
100DUs
50 T2B
40 Alt DB Snatch (22.5/15)
10 Single Arm Devil's Press (5ea)
LIGHT
Warm-Up
Banded Glutes exercise
Skill, Strength:
Hip thrust
3x12
*add weights every sets
*super sets with
5 Man Maker ( Push Up + Row + Row + Clean Thruster )
WOD1
3rds for time;
5 Burpee Broad Jump
10 Sit Up
15 KB Swing
20 Air Squat (Goblet Squat)
*rest 1:00 then repeat
*score; total time
*Bike: 12/10 Cal, or Run: 200m
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx10
1) 12/10 Calroeis on row
2)plank variation
*15/12 cals
WOD2:
2rds for time;
5 Burpee
10 Box Jump
15 Sit Up
20 Air Squat
400m Run/ row after each round
＊12min cap
WOD3:
AMRAP8
10 Double Dumbbell Power Clean
10 Double Dumbbell Push Press
20 Alternating Leg V-Up
Urawa Strength:
Week 3: Intensity Focus
A) Back Squat
5 sets of 3 reps @ 80–85% 1RM
高い負荷で深さとフォームの精度を高める
B) Deadlift
4 sets of 4 reps @ 80% 1RM
最大強度に近づけ、リカバリーを意識
C) Bench Press
4 sets of 4 reps @ 80% 1RM
安定した押し込みとバランスを意識
D) Accessory
Dumbbell Rear Foot Elevated Split Squat: 8/side
Supinated Strict Pull up 10reps *Accumulate
rest 60sec × 2sets
2025/05/20
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice +Row
Skill, Strength:
Strict Press 10reps x3sets (same weights)
Strict C2B Pull Up 5-8reps x 3sets
WOD
50 -40-30-20-10
Calories Row
Box Jump
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
4set *6reps
then
Goblet Squat with "Bring Sally Up"
as a group
WOD1
For Time (15min)
2-4-6-8
Wall Walk / Inchworm Push Up
10-20-30-40
Sit Up
after every set 15/12 Cal Row
*Bike: 12/10 Cal, or Run: 200m
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 6min
6 DBs RDL
6 DBs Hang Clean & Press
6 Burpee Over DB
WOD2:
Every 3min *3sets(18min)
(A) 2R of CINDY
(B) 500/450m Row
*Bike:1000/900m, Run:400m
*CINDY: 5 Pull-Up / 10 Push-Up / 15 Air-SQ
WOD3:
3min Elbow Plank as a group
(accumulate)
WL:
2025/05/19
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) Single Leg Box Jump
4/4 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
EMOMx16
1) 200m Run
2) 3-5 Wall Walk
3) Max rep of Power Clean 70%
4) Rest
*target ; 28+
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
AMRAP5
1-2-3-4-5.....
Deadlift
Bent Over Row
Clean
Front Squat
Press
WOD1
For time of :
21-15-9
Cals Row
Box Jump Over
KB Swing
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL:
2025/05/18
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 5-5-5-5-5(same weights *'70%+)
Increase weight each set
Rest 90 seconds to 2 minutes between sets
*Controlled movement, no bouncing off the floor
WOD
Murph Prep Week 3
Every 4:00 x 5 Rounds (20 min total)
200m Run
2 Rounds of:
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats
*Maintain intensity while preserving form through structured interval training
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Bench press
5×5set
WOD1
For time
10-8-6-4-2
Devils press
T2B/H2R
DB snatch
Time caps 15min
＜HIIT＞
Warm-Up:
Tabata Dyamics
WOD1:
AMRAP 5
5 Ring Row/ Pull Up
10 DB Push Press
10 DB Front Squat
WOD2:
10-8-6-4-2(10min Cap)
Box Jump
Slam Ball
Plank Up down
WOD3:
30/15 x2sets
1) High Knee
2) Russian Twists
3) Leg Raise
4) Plank Knee to Elbow
5) Flatter Kicks
WL:
