Reebok CrossFit Roppongi – CrossFit
Today’s workout YouTube video:
https://youtu.be/dk7yiTeV1vA
Join Zoom Meeting
https://zoom.us/j/9183554212?pwd=S0thSFVBYW8rS05QNkJhc0FueUJUQT09
Meeting ID: 918 355 4212
Password: team
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
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
1) Every 1:00
Sets 1-3 – 5-10 Reps / side Yoga Push-Ups
Sets 4-6 – 5-10 Reps / side Downward Dog Toe Touch
Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.
2) Advanced Push-Up
Hold the bottom position of a push-up for 10 seconds, then do 5 reps.
Hold the bottom position again for 10 seconds, then do 5 reps.
Hold the bottom position once more for 10 seconds, then do as many reps as possible.
Beginner to Intermediate
Hold the top position of a push-up for 10 seconds, then do 5 quarter or half push-ups.
etc.
Conditioning
Beginner to Intermediate
100 / side forward lunges
Advanced
350 / 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
Dead Bug: 3 sets of 10 / side