Wod

200413

By 2020-04-13 4月 14th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube URL: https://youtu.be/t6YZY0wkjfg

[6:00PM class] Join Zoom Meeting
https://us04web.zoom.us/j/2982316889?pwd=dzBkcVo2MnNuREVqb2xrbHR4M0VyQT09

Meeting ID: 298 231 6889
Password: 193641

WOD

Metcon (No Measure)

40-Minute Class

[April 13th, Today’s theme: Single Leg Squat]

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) 90 90: hover over 5 reps per side

Skill/Strength

1) Single Leg Romanian Deadlift: 2 sets of 12 each side

2) Reaching Single Leg Wall Touch Deadlift: 2 sets of 12 each side

Isometrics Contraction

3) Wall Sit: 1 minute

4) Single Leg Wall Sit: 3 sets of 30 seconds each side

NO REST between sets

*If this is too hard, do double-leg wall sit.

5) Wall Assisted Single Leg Quarter Squat: 2 sets of 12 each side

6) Alternating Single Leg Squat or Assisted Single Leg Squat: 2 sets of 24 reps

Core

1) High Plank Walkout: 3 sets of 1 minute

*[Advanced] High Plank Walkout Hip Taps: 3 sets of 1 minute

2) Side Plank: 3 sets of 1 minute

*[Advanced] Star Side Plank: 3 sets of 1 minute

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