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:
2025/05/17
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Clean Complex in 15min
Hang Power Clean + Front Squat + Jerk (1+1+1) Load: 80–85% 1RM"
*Urawa make 2 heat
*Big class with no strength part
WOD
Zipang Master Throwdown WOD
TEST1-2-3
0-3min
21 Thruster
21 Pull Up
Max Reps of Burpee Jump Over
-rest1min-
4-8min
15 Thrutser
15 Pull Up
Max Cals row
-rest1min-
9-14min
9 Thruster
9 Pull Up
then 1RM of SHoulder to Overhead
Male: 95lbs/43kg , Female 65lbs /29Kg
50+ M75lbs/34kg F 55lbs/25kg
S2OH はラックから可能。アシスト禁止
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMEvery 2min×5set
6-10 Pull up
12 Gorilla row
WOD1
AMRAP 12min
10 Burpee
30 Air SQ
50DU/75SU
＜HIIT＞
Warm-Up:
TABATA
Plank variation
WOD1:
9min EMOM
1) 9 Box jump＋3 Burpee
2) 9 WB ＋3 Burpee
3) 9 A KB swing＋3 Burpee
WOD2:
For time 9min
27-18-9
Rowing Calories
DB Thruster
WOD3:
30/10×3
1)Battle rope
2)Shuttle run
3)jumping pullup
rest 1min
WL:
SNATCH
(A) 4-5sets
3 Snatch Balance
+1 OHSQ
(B) 10min
Snatch
find today's heavy single
CLEAN
(C) 4-5sets
3-Position Power Clean
(from (1)floor (2)above-knee (3)mid-thigh)
(D) 4-5sets
Clean Lift-Off
+Clean DL
ACCESSORY
(E) 3sets
4 FSQ
(F) 3sets
3sets
2 Push Press + Jerk
2025/05/16
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Push Press *focus on Technique
After warm up sets complete:
Set 1: 5 reps at 60%
Set 2: 5 reps at 70%
Set 3: 5 reps at 80% (shoot for more than 3)
Set 4: 10reps at 60%
WOD
AMRAP12
9 Hang Power Snatch ( 75/55lbs)
6 Burpee
30DUs
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
DL
10×5set
WOD1
12min AMRAP
15/12 row bike =20/16 cals row
10 Box step up with DB
10 Thurster
10 Goblet Squat
URAWA Strength:
Week 3: CrossFit Total 1RM Max challenge
A) Back Squat / Front
B) Deadlift
C) Bench Press
D) Accessory
Dumbbell Lunges: 2 sets of 8 reps each leg
Russian Twists: 2 sets of 30 reps
＜HIIT＞
Warm-Up:
Movement practice
WOD1:
10AMRAP
10 DB FR SQ
10 DB DL
10 DB Bent over row
WOD2:
for time
5000m row
or
5000m ski
or
10000m Bike
25min time cap
WOD3:
Tabata :
o) push Up
e) Ring row
WL:
"a) Sugemented Snatch Pull
3x3 @moderate Weight
b) Low Hang Snatch ( Below Knee )
2reps x 6sets "
"c) Clean + Front Squat + Jerk
Heavy find Heavy Single for
today then @90 % 3s x1 reps
*床を押す、セカンドプルで踏んで、プル仕切る
d) 3 Clean Deadlift + Clean Pull
4sets @75% "
"Optional:
Front Squat (3sets )
3reps -3 reps -max reps @ 90%
Strict press 3sets x 10reps
1H DB Row 3sets x 10/10 "
2025/05/15
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Complex
Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) × 5sets
WOD
Every 5:00 for 20minutes(4sets)
400/350m Row or 23/15cals Bike
18 Empty Bar thruster
12 Pull Up
*ad: 24 Thruster / C2B Pull Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Box Squat
3sets x 6 reps
*しっかり座る、体をロックするよう動く
＊1-2 set warm up
WOD1
EMOMx15
1) 12 ALt DB Snatch
2) 10 Plate Toe Touch + 20 Russian Twist
3) 5-10 Burpee Box Jump
4) 6 Shuttle Run
5) Rest
*for bigger class, make it circuit style
＜HIIT＞
Warm-Up:
Movement practice
WOD1:
"EMOMx12
1) 6ea Single DB Deadlift
2) 6ea Single DB Push Press
3) 8 eaBear Position DB Through
4) Rest
*ad: 8ea side
WOD2:
4rds for time;
8 KB Swing
8 Sit Up
8 Hang Knee Raise
12/10 Cals on row
*cap :14min
*ad: 15/12 cals
WOD3:
Tabata :
o) push Up
e) Ring row
WL:
A) Snatch Complex
Snatch + Overhead Squat
(1+1) × 4–5 sets
Focus：
・フルスナッチでキャッチポジションをしっかり安定させる意識
・キャッチ後、そのまま安定してOHSに移行
足幅・重心のブレを最小限に
Load： 75〜85% 1RM
テクニックを維持できる範囲で重くしていく
"
"B) Clean & Jerk Complex
2 Clean + 1 Jerk × 4 sets
Focus：
・クリーンは軽くても「速く潜る」意識
・セット内での再セットポジションの正確さ
・ジャークは一発で決める意識で確実にキャッチ
Load： 75〜85% 1RM
クリーンが軽く感じたらジャークに集中
"C) Accessory（補助・安定）
Overhead Squat Hold（バー or PVC）：40秒 × 2
Snatch Balance（テクニックドリル）：軽重量 × 3 reps × 2sets
リズムよく「沈み → キャッチ」の感覚を磨く
"
2025/05/14
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 10reps ( 2↑2↓）x3sets (same weights)
Strict C2B Pull Up 5-8reps x 3sets
WOD
AMRAP12
3 Man Maker ( Burpee + Cluster)
6 DBs Step up (♂♀20inch)
9 T2B/ Hang Knee Raise
12 Hollow Rock
*22.5/25kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Hip thrust
3x12
*add weights every sets
*super sets with
8 DB Push Up ROw ( Push + Row + Row)
WOD1
For time:
21-15-9
DB Thruster
Ring Row
-rest 1;00-
9-15-21
WB
Sit Up
*score : total time, 15min cap
＜HIIT＞
Warm-Up:
Movement practice
WOD1:
"AMRAP 5
10 Inch Warm (*no push Up )
10 Squat Jump
10 Mt.Climber
WOD2:
For time;
30 DB Hang Clean+ Push Press
into
50 Hang Knee Raise
*ad; barbell clean Jerk + T2B
WOD3:
For time;
1K Row
25 Burpee
1K Row
*15min cap
WL:
URAWA Strength:
Week 3: CrossFit Total 1RM Max challenge
A) Back Squat / Front
B) Deadlift
C) Bench Press
D) Accessory
Dumbbell Lunges: 2 sets of 8 reps each leg
Russian Twists: 2 sets of 30 reps
2025/05/13
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) Single Leg Box Jump
3sets 3/3 ea
b) Front Squat
10-8-5-5-5
*find today's heavy 5
WOD
3rds for time;
750/600m Row
5 Wall Walk
*18minutes cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
4sets
5 Strict Press +5 Push Press
15 Prone Cobra (with plate)
WOD1
mini "KELLY"
5R For Time (14min)
200m Run
15 KB Swing
15 Wall Balls
*250/200m Row or 500/400m Bike
＜HIIT＞
Warm-Up:
Movement practice
WOD1:
"DIRTY THIRTY -ish"
For Time (Cap 25min)
30 Box Jump / Step Up
30 Jumping Pull Up
30 KB Swing (AD: American)
30 Reverse Lunge (AD: weighted)
30 Sit Up
30 DB Push Press
30 Back Extension
30 Wall Ball
30 Burpee
30 DUs / 45 Singles
WOD2:
TABATA
(1) Side Plank
(2) Cross V-Up
WOD3:
WL:
2025/05/12
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"DL 5x5 @same weights (70%ish)
*focus on Technique
WOD
EMOMx15
min1) 5 Devil's Press
min2) 10 BBJO
min3) 15 Wall Ball
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"AMRAP 6
10 Hang Clean
10 BTN Thruster
10 Sumo DL High Pull
WOD1
"AMRAP10
250m Rowing
10 Burpee
6/6 Cossack Squat with goblet
5/5 Lunge+ Plate Rotation
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
WOD2:
WOD3:
WL:
