Wod

200414

By 2020-04-14 4月 15th, 2020 No Comments

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.

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

Meeting ID: 298 231 6889
Password: 193641

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

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