Wod

200410

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)

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