Reebok CrossFit Roppongi – CrossFit
Part 1 : https://youtu.be/6smxDfopiuo
Part 2:
https://youtu.be/mQyESfG2SLA
Join Zoom Meeting
https://us02web.zoom.us/j/9183554212?pwd=S0thSFVBYW8rS05QNkJhc0FueUJUQT09
Meeting ID: 918 355 4212
Password: team
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: 1 sets of 1 minute
Rest 30-60 seconds between sets. Pause below the knee.
2) Segment Snatch Deadlift 3-position: 1 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: 1 sets of 2
10 seconds ascend, 10 seconds descend.
4) Snatch Pull with pause: 1 sets of 2
Pause 2-3 seconds when full extension of legs.
5) Snatch Pull: 1 sets of 2
6) Snatch High Pull (below the chest): 1 sets of 2
7) Standing Back to Wall Reach with Shoulder Internal Rotation with PVC: 1 set of 5
8) Muscle Snatch: 1 set of 5 reps
9) Scarecrow Snatch: 1 set of 5 reps
10) Split Snatch: 1 set of 8/side
11) Pressing Snatch Balance: 1 set of 5 reps
12) Drop Snatch: 1 set of 5 reps
13) Snatch Balance: 1 set of 5 reps
14) Snatch: 1 set of 5 reps