Wod

200430

By 2020-04-30 5月 2nd, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Last week’s workout:
https://youtu.be/dk7yiTeV1vA

Today’s Strength Part:
https://youtu.be/N4qM8_Oh7EM

[6:00PM]

Join Zoom Meeting
https://us02web.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

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

Push-up Progression

1) Every 1:00

Sets 1-3 – 5-10 Reps Plank to Elbow Plank

Sets 4-6 – 20-40 seconds Reverse Plank

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

lunge

Beginner to Intermediate

125 / side forward lunges

Advanced

375 / 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

Bird Dog: 3 sets of 10 / side

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