Wod

200416

By 2020-04-16 4月 17th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube video:
https://youtu.be/up9DLQtmhns

[6:00PM] Join Zoom Meeting
https://zoom.us/j/9183554212?pwd=S0thSFVBYW8rS05QNkJhc0FueUJUQT09

Meeting ID: 918 355 4212
Password: team

WOD

Metcon (No Measure)

[April 16th, Today’s theme: Push-Up]

Warm-Up

*The last day of these drills.

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

Mobility

1) Quadruped Push-Up Plus: 1 set of 10 reps

With the push-up plus, your hands should be no wider than your shoulders.

2) Quadruped Cat-Cow: 1 set of 8 reps

Static Control

Elbow Plank: 2 sets of 1 minute

Stability

T-Stabilization Push-Up: 1 set of 6 reps each side

*Beginner: Quarter Push-Up or Half Push-Up then rotate.

**Advanced: You can further progress this exercise by bringing the feet together. This reduces the base of support and increases the stabilization demand.

Strength

Push-up Progression

1) Every 1:00

Sets 1-3 – 5-10 Reps / side Yoga Push-Ups

Sets 4-6 – 8-12 Reps / side Plank Opposite Shoulder Taps

Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.

2) Bottle Triceps Kick Back: 3 sets of 20-30 / side

*Tuck elbow in.

Conditioning

Beginner to Intermediate

75 / side forward lunges

Advanced

325 / side forward lunges

*What if you have bad knees? -> Start with reverse lunges 5 sets of 10 reps

Forward lunge can cause knee pain because the working leg is absorbing impact forces on each rep.

Core

Bird Dog: 3 sets of 10 / side

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