Wod

200409

By 2020-04-09 4月 10th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

YouTube URL: https://youtu.be/VGlTHfuir40

WOD

Metcon (No Measure)

40-Minute Class

[April 9th, Today’s theme: Push-Up]

Warm-Up

1) Wall Hip Flexor Mobilization 8 reps / side

2) Supine Bridge with Reach 6 reps / side

3) Yoga Push-Up 8 reps

4) Spiderman with Hip Lift & Overhead Reach 5 reps / side

Skill

1) Push-Up Plus 20 reps

2) Cat Cow 10 reps

Strength

Push-up Progression

1) Every 1:00

Sets 1-3 – 15-20 reps Hand Walks

Sets 4-6 – 8-12 Reps / side Arm Shuffle

Sets 7-9 – 8-12 Reps / side Plank to Elbow Plank

2) Bottle Triceps Kick Back: 3 sets of 20-30 / side

*Tuck elbow in.

Conditioning

Beginner to Intermediate

50 / side forward lunges

Advanced

300 / side forward lunges

*What if you have bad knees? -> Start with reverse lunges 5 sets of 10 reps

Forward lunge can cause knee pain because the working leg is absorbing impact forces on each rep.

Core

Dead Bugs: 3 sets of 10 / side

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