Wod

200429

Reebok CrossFit Roppongi – CrossFit

Last week’s workout YouTube video:
https://youtu.be/5BbMp9yM37A

WOD

Metcon (No Measure)

L-Sit Progression

V-Sit Stretch with Wall: 2 sets of 1:00

1) Hands shoulder width apart

2) Fingers pointing behind you

3) Prop feet against and move hips as close to wall as possible

4) Knees locked out throughout stretch

Hollow Hold (Tuck): 2 sets of 1:00

1) Knees/feet together

2) Shoulders and legs off ground (lower back intact with floor)

3) Arms by sides

4) Keep eyes on knees

Hollow Hold: 2 sets of 1:00

1) Shoulders and feet off ground

2) Lower back fully engaged on ground

3) Arms fully extended shoulder width apart overhead

4) Knees/feet together and tight

5) Neutral head position

Hollow Rocks: 3 sets of 10

1) Fully extended hollow position, lower back in contact with floor

2) Legs straight, squeezing tight

3) Body moves as one piece, no hinging at the hips or shoulders

Hollow Body Flutter Kicks: 3 sets of 20

Tuck Hold on Floor: 2 sets of 1:00

1) Start in a seated tucked position

2) Knees toward chest

3) Reach arms straight forward

4) Maintain balance

Compression Sit-up: 3 sets of 8

1) Sit-up under control

2) Try to keep feet on the floor

3) Finish with elbows locked out

4) Curl back down

5) Slow down to increase difficulty

Compression Sit-Up to Pancake: 3 sets of 8

1) Knees locked

2) Work to keep feet in contact with the ground through sit-up action

3) Feet straddled to 90 degrees

4) Slow and controlled. Finish in pancake position before returning back to lay down position.

Seated Pike Up Hold: 2 sets of 20 seconds

1) Knees locked out

2) Reach hands out as far as possible where hold is challenging, but doable

3) With feet together, raise feet off ground and hold

4) Toes pointed

5) Lean back to decrease difficulty

Straddle Ups (Hold): 2 sets of 20 seconds

Conditioning

5 sets:

50 Mountain Climber

20 Air Squat

4/side T Push-Up

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