2024/07/14
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
For time 12min
42-30-18
Sit up
21-15-9
Burpee Box jump over
WOD
Death by cindy
Every 1min ×10min
5 Pull up/Ring row
10 Push up
15 Air SQ
Ad:3 MU 5 HSPU 10 Wall ball
LIGHT
Warm Up
Strength
3 Rounds (For Quality)
8/8 Single Leg Dumbbell Deadlift
10 Barbell Hip thrust
15 Banded Good Mornings
WOD1
AMRAP12
5 Pull Up(Ring Row)
10 Push Up
15 Air Squat
20 KB swing
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
12min AMRAP
15 Cals row
15 Empty bar Thruster
15 Sit up
30 Russian Twist
WOD2:
6 EMOM
3-5 Devil press
WOD3:
TABATA
1) Burpee tuck jump
2) Mt.CLimber
2024/07/13
SAT
＜CrossFit＞
Japan Championship EVENT 2
Warm-Up:
Skill, Strength:
Snatch practice
WOD
On a 20:00 running Clock
From 00:00~12:00
Event 3-a AMRAP 12 minutes
12/9 Cals row
9 Thruster (50kg/35kg)
6 C2B/Pull up
12:00~20:00
Event 3-b(Time cap 8minutes)
Find Heavy set of:
1 Snatch + 1 Hang Snatch + 2 OH SQ
LIGHT
Warm Up
Strength
Push Press
Every 2minutes x 5
5 Push Press
8 DBL DB Row
WOD1
For time of ;
4rds
15 Calories Row
10 BUrpee over the row
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
5min AMRAP
10 Mt.climber
10 Runner
5 Up down
WOD2:
7min AMRAP
9 American KB swing
7 T2B/Sit up
5 G SQ
WOD3:
9min AMRAP
1-2-3-4-5-6-7-8-9-10
Box jump
50f Shuttle Run
Warm Up:
Sotts Press 3x5
SIngle Leg Box Jump 3sets x 3each( 着地は両足〇）
Exercise 1）
Snatch - heavy single; 75% of that x 1 x 3
Exercise 2)
Segmented Snatch Deadlift (floating ) 3x3 @85%
Exercise 3)
Clean & jerk - heavy single; 75% of that x 1 x 3
Exercise 4）
Segmented Clean Deadlift (floating ) 3x3 @85%
exercise5)
Front squat - heavy single; 80% of that x 3 x 3
2024/07/12
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Rowing
300/250 x 8
*rest 30sec between sets
**focus on technique+Sprint
WOD
12min For time
5rd
60 DU
12 Heviy DB Snatch
Ad:DBL DB Snatch
LIGHTt
Warm Up
Strength
Squat ( Any Variation)
3x12reps
WOD1
AMRAP13
35DUs
18/15 Calories Row
8 Barbell or DB Push Press
＜HIIT＞
Warm-Up:
WOD1:
12min 45/15
1) Rowing
2) 5 Plate G2OH+5 Jumping jacks
WOD2:
7 EMOM
12 Thruster
WOD3:
TABATA×2 (1min Rest)
1) Burpee Box jump
2) DU
WL:
Warm Up:
Sotts Press 3x5
SIngle Leg Box Jump 3sets x 3each( 着地は両足〇）
Exercise 1)
Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets
Exercise 2)
Clean Lift Off to the knee + Power CLean -70% x4sets
Exercise 3 )
Push press + power jerk + jerk - 80% (of push press) x 5 sets
Exercise4 )
Reverse Lunges 3sets x 6/6
2024/07/11
THU
＜CrossFit＞
Warm-Up:
Coach' Choice
Skill, Strength:
15min practice
1 Snatch DL +1 High hang snatch+1 Snatch Balance
WOD
"11min AMRAP
1-2-3-4-5-6-7-8-9
Wall walk
2-4-6-8-10-12-14-16
DL(185lb/135lb)Ad:225/155
LIGHT
Warm Up
Strength
"Pull Up
*practice Kipping
then
Strict Pull Up ( Feet assisted )
3x8
DIps
3x8"
WOD1
"EMOMx10
1) 200m Row
2) 8 Thruster +8 DL"
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Core for 10minutes
WOD2:
"AMRAP10
12/10 Calories on bike
10/10 SIngle Arm Push Press
20 Air Squat
10 BUrpee
*rest 30sec then repeat
WOD3:
"1000m Row For time;
*男女にも
2024/07/10
WED
＜CrossFit＞
Warm-Up:
Coach' Choice
Skill, Strength:
movement prep
WOD
"30min every 2Minutes on the minute
1) 100~120 DU SU 150~200 SU
2) 25~30/20~25 cals row
3) 20American KB swing
4) 20 Wall ball
5) 20 Box jump over
*ad:30 AKBS, 30 WB, 30 BJO
*中級者は長くても1min on/1min off のイメージ"
LIGHT
Warm Up
Strength
Core 10minutes
WOD1
"For time of :with your partner
100 Calories
80 KB Swing
60 Box jUmp
40 Sit Up
20 Burpee
(Igo you go, must split evenly)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"4rds for time (8min cap(
5 Pull UP( Ring Row
10 Box JUmp
15 Alt Leg V-up
20 Mt.climber
WOD2:
"EMOMｘ2
1）10 Burpee
2) 15 Squat Jump
3) 15 DB Push Press
4) 20 Jumping Lunges
5) 20 Russian Twist s
WOD3:
"For time of 12minute cap
400m Run
500m Row
1600m BIke
50 SIt Up "
2024/07/08
MON
＜CrossFit＞
Warm-Up:
Coach' Choice
Skill, Strength:
Thruster 15min 1RM
WOD
7min AMRAP
7 Hang Power snach
7 Hand stand push up
LIGHT
Warm Up
Strength
3sets
Half Kneeling Shoulder Press 8/8
One Hand Row 10/10
KB Halo 8
WOD1
For time of
3sets
500m row
10 Double Kick Burpee
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
WOD2:
WOD3:
2024/07/09
TUE
＜CrossFit＞
Warm-Up:
Coach' Choice
Skill, Strength:
"5min Kipping Practice
Then
Kiping Pull up
10 EMOM Deth by pull up
5 Pull up...6...7...8...9...10..11...
Ad;C2B"
*kippingのクオリティを高める
WOD
"Time to intervals to MAX rep
AMRAPx4sets( 2min-2min-2min-3min)
3 C&J(135lb/95lb)Ad:155/135
12/10 Cals row
MAX Burpee target the bar
*1min Rest between set
Goal:50rep!
** Matt Frazer WOD,
2分間AMRAP3回と3分間AMRAPを1分レスト挟みながら計4セット
LIGHT
Warm Up
Strength
"2sets
15 Deadlift
15 Seated DB Strict press
10 Chin Up (逆手)
10 Weighted Push Up
*1 set of warm up sets"
WOD1
"AMRAp12
50 Plate jump on/ off
25 Lunges
25 Air Squat
25 Tuck Up "
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP8
20 Mt.Climber
20 Reverse Lunges
10 Burpee
10 Push Up
WOD2:
"AMARP20
400m Run
30 WB
400m/300m Row
20 T2B / Hang KNee Raise
400m Bike
10 Devil's Press
*どこから始めても良い！
