Wod

200504

By 2020-05-04 5月 5th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

[Weekly target] 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 (AMRAP – Rounds and Reps)

[Performance]

1a) 0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 4 – 10 Front Squats

Sets 2 + 5 – 7 Front Squats

Sets 3 + 6 – 5 Front Squats

Vary loading each set as needed. Work as heavy as possible, and as heavy as you can perform the sets unbroken. Focus on foot positioning, squat depth, and working your back and erectors to establish a nice vertical position.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Front Rack Lunges

These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets.

1c) 19:00 – 24:00 – 5 minute AMRAP:

10 V-Ups +

10/side Front Plank Dumbbell Pass Throughs

Perform for quality, not for speed. For the Front Plank Pass throughs alternate each rep.

2) Time Trial – Pick One – for time:

1 mile True Form/Assault Runner

2K Row

5K Assault Bike

Get after it, pay attention to your monitor, learn your capacities and set a benchmark to help you fine-tune your training.

[Fitness]

1a) 0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 4 – 18 Goblet Squats

Sets 2 + 5 – 15 Goblet Squats

Sets 3 + 6 – 12 Goblet Squats

Vary loading each set as needed. Work as heavy as possible, and as heavy as you can perform the sets unbroken. Focus on foot positioning, squat depth, and working your back and erectors to establish a nice vertical position.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Front Rack Lunges

These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets.

1c) 19:00 – 24:00 – 5 minute AMRAP:

10 V-Ups +

10/side Front Plank Dumbbell Pass Throughs

Perform for quality, not for speed. For the Front Plank Pass throughs alternate each rep.

2) Time Trial – Pick One – for time:

1 mile True Form/Assault Runner

2K Row

5K Assault Bike

Metcon (No Measure)

[At-Home]

1a) 0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 4 – 10-20/side Split Squats

Sets 2 + 5 – 10-20/side Reverse Lunges

Sets 3 + 6 – 10-20/side Cossack Squats

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 tempo air squats (3-3-3-0) + 5 quick air squats

1c) 19:00 – 24:00 – 5 minute AMRAP:

10 Tuck-Ups +

10/side Front Plank bottle pass throughs

2) 5 minutes AMRAP:

Mountain Climbers

Front Squat

Goblet Squat

2k Row (Time)

Max Effort 2k Row

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