Wod

200427

By 2020-04-27 4月 28th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube video:
https://youtu.be/duPNxt7If74

[6:00PM]

Join Zoom Meeting
https://us02web.zoom.us/j/9183554212?pwd=S0thSFVBYW8rS05QNkJhc0FueUJUQT09

Meeting ID: 918 355 4212
Password: team

WOD

Metcon (No Measure)

[April 27th, Today’s theme: Single Leg Squat]


Warm-Up

1) Mobility

1 Wall Hip Flexor Mobilization 8 reps per side

2 Supine Bridge with Reach 6 reps per side

3 Yoga Push-Up 8 reps

4 Spiderman with Hip Lift & Overhead Reach 5 reps per side


2) Seated 90/90 Hip Switches w/Hip Extension: 3 reps per side

Skill/Strength

1) Glute Bridge Walkout: 3 sets of 8 travels

2) Around the Clock Lunge: 3 sets of 7/side (Right: 12, 1, …, 5, 6, Left: 12, 11, …, 7, 6)

*Perform lunges in a clock like pattern by doing front lunges, side lunges, and reverse lunges.


Isometrics Contraction

3) Wall Sit: 1 minute

4) Single Leg Wall Sit: 3 sets of 30 seconds each side

NO REST between sets

*If this is too hard, do double-leg wall sit.


5) Single Leg Deck Squat: 2 sets of 8 each side

*Scale down -> Double Leg Deck Squat

6) Alternating Single Leg Squat or Wall Assisted Single Leg Squat: 2 sets of 24 reps

Quad dominant Single Leg Squat (If you have a knee pain, skip this exercises.)

7) Narrow Stance Split Squat: 2 sets of 8-12/side

8) Single Leg Squat (NOT Pistol style): 2 sets of 8-12/side

*Use towels to decrease difficulty.

Core

1) Side Plank: 3 sets of 1 minute

*[Advanced] Star Side Plank: 3 sets of 1 minute

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