Wod

200421

By 2020-04-21 4月 22nd, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube video:
https://youtu.be/N4u9MFiKXP0

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

Meeting ID: 918 355 4212
Password: team

WOD

Metcon (No Measure)

Warm-Up (On your own)

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: 2 sets of 30 seconds

Rest 30-60 seconds between sets. Pause below the knee.

2) Segment Snatch Deadlift 3-position: 2 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: 2 sets of 2

10 seconds ascend, 10 seconds descend.

4) Snatch Pull with pause: 2 sets of 2

Pause 2-3 seconds when full extension of legs.

5) Snatch Pull: 2 sets of 2

6) Snatch High Pull (below the chest): 2 sets of 2

7) Standing Back to Wall Reach with Shoulder Internal Rotation with PVC: 1 set of 8

8) Muscle Snatch: 1 set of 8 reps

9) Scarecrow Snatch: 1 set of 8 reps

10) Split Snatch: 1 set of 8/side

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