Reebok CrossFit Roppongi – CrossFit
Today’s workout YouTube video: https://youtu.be/cDksu5hHIgU
*Pause Snatch Deadlift is pause below the knee. Sorry for confusing you by this video.
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WOD
Metcon (No Measure)
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
Thoracic Spine Mobility accessary
1) Quadruped Cat-Cow: 1 set of 8 reps
2) Back to Wall: 1 set of 8 reps
3) Rock-Back Quadruped Extension-Rotation: 1 set of 5 each side
4) Standing Back to Wall Scaption: 2 sets of 5 reps
5) Standing Front to Wall Scaption with Liftoff: 2 sets of 5 reps
Skill
1) Pause Snatch Deadlift: 3 sets of 30 seconds
Rest 30-60 seconds between sets. Pause below the knee.
2) Segment Snatch Deadlift 3-position: 3 sets of 2
3-positions are 2cm off the floor, above the knee, and hip crease (chest stays over the bar).
3) Slow Snatch Deadlift: 3 sets of 2
10 seconds ascend, 10 seconds descend.
4) Snatch Pull with pause: 3 sets of 2
Pause 2-3 seconds when full extension of legs.
5) Snatch Pull: 3 sets of 2
6) Snatch High Pull (below the chest): 3 sets of 2
7) Standing Back to Wall Reach with Shoulder Internal Rotation with PVC: 1 set of 8
8) Muscle Snatch: 10 reps