Wod

200501

By 2020-05-01 5月 3rd, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

I hope everyone is having a great start to their May morning, and hopefully you were able to enjoy that AMAZING sunshine yesterday. I am so excited for the warm weather, and working out in the sunshine in the near future. I just wanted to send everyone a quick note about our programming this month.

Weekly theme
Monday – Squat
Tuesday – EMOM type interval
Wednesday – Press, Pull
Thursday – Snatch, Clean & Jerk *Fitness will focus on skill and technique.
Friday – Deadlift
Saturday – cardio etc.
Sunday – cardio etc.

Fitness
There will be little to no Barbell work, focus will be on Dumbbells, Kettlebells, Medballs, etc. However this program will include an Olympic Lifting to improve all of the physical fitness and focus on its technique. Movements will be basic (remember this doesn’t mean physically easy) requiring limited skill/gym knowledge and will be designed as a foundation for the other tiers of programming.

Performance
We will be going back to including movements like Pistols, Handstand Push-ups, and occasionally an extra heavy Barbell (all things we’re faced with if you partake in the Open, and all things that are part of the Sport of CrossFit).

See you soon at the box!
Head Coach Yuko

今月のプログラムのテーマです。

パフォーマンス
クロスフィットゲームズオープンで行なわれるピストルスクワット、逆立ちプッシュアップ、そしてときどき非常に重いバーベルなどの動きを含みます。

フィットネス
バーベルを使う動作はほとんどまたはまったくなく、ダンベル、ケトルベル、メディシンボールなどを主に使用します。
動きは基本的であり(これは身体的に簡単ではないことに注意してください)、スキル/ジムの知識をほとんど必要とせず、プログラミングの他の層の土台になるように設計されています。

ヘッドコーチ Yuko

WOD

Metcon (No Measure)

[Performance]

1) 21 minute EMOM:

1 – 5 Bench Press (If you use less than 60%BW at the last set, you need to work on push-up first.)

2 – 3-6 Strict Chin-ups

3 – 5 Deadlifts

Pick reps/loads you can maintain or build upon for the Chin-up. Bench Presses and Deadlifts you should be building through the 7 sets to establish a heavy 5 for the day.

2) 9 minute AMRAP:

6 Wall Balls 20/14

12 Knees-to-Elbows

24 Double-unders

[Fitness]

1) 21 minute EMOM:

1 – 10 Dumbbell Floor Press

2 – 3-6 Strict Negative Chin-ups

3 – 5 Deadlifts

Pick reps/loads you can maintain or build upon for the Floor Press and Chin-up. Deadlifts you should be building through the 7 sets to establish a heavy 5 for the day.

2) 9 minute AMRAP:

6 D-Ball Ground to Overheads 40/30

12 Hanging Knee Raises

24 Single-unders

[At-Home]

1) 21 minute EMOM:

1 – 5-10 Push-Ups

2 – 15-20 Supinated Bent Over Rows with bottles

3 – 3-5/side Single Leg Romanian Deadlifts

2) 9 minute AMRAP:

6 Burpees

12 Tuck-Ups

24 Mountain Climbers

Bench Press

Deadlift

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