Reebok CrossFit Roppongi – CrossFit
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WOD
Metcon (No Measure)
40-Minute Class
[April 10th, Today’s theme: Clean and Jerk]Warm-Up
1) Mobility
1 Wall Hip Flexor Mobilization 8 reps per side
2 Supine Bridge with Reach 6 reps per side
3 Yoga Push-Up 8 reps
4 Spiderman with Hip Lift & Overhead Reach 5 reps per side
2) Turkish Get-Up: 5 reps per side
Skill
Clean
1) Pause Clean Deadlift: 3 sets of 30 seconds
Rest 30-60 seconds between sets.
2) Segment Clean Deadlift 3-position: 3 sets of 2
3-positions are 2cm off the floor, above the knee, and upper-thigh (chest stays over the bar).
3) Slow Deadlift: 3 sets of 2
10 seconds ascend, 10 seconds descend.
4) Clean Pull with pause: 3 sets of 2
Pause 2-3 seconds when full extension of legs.
5) Clean Pull: 3 sets of 2
6) Upright Rows: 20 reps
7) Clean High Pull (below the chest): 3 sets of 2
8) Muscle Clean: 10 reps
Jerk
1) Behind the neck press at the bottom of squat: 10 reps
2) Press: 10 reps
3) Push Press: 10 reps
4) Push Jerk: 3 sets of 3
5) Split Strict Press: 10 reps each side
6) Jerk Balance: 3 sets of 2 each side
Tabata*
*8 sets of 20 seconds on and 10 seconds off.
Thrusters
Then, rest 2:00
V-Ups (sub: tuck-ups, crunch)