Wod

200629

Reebok CrossFit Roppongi – CrossFit

【Our weekly programming】

Monday – Squat

Tuesday – Snatch

Wednesday – Press, Push

Thursday – Deadlift

Friday – C&J

Saturday – cardio, accessory etc.

Sunday – cardio, accessory etc.

Performance

We will be going back to including movements like Ring Muscle-ups, 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).

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.

Head Coach Yuko

【レベル分け】

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リングマッスルアップ、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

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 – 3 sets of 6 @ 70% across

Warm-Up as needed.

2) Back Squat: Every 2:00 – 3 sets of 6 @ 70% across

*Based off of Smolov Jr. Program.

[Fitness]

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.

1: Front Squat

2: Back Squat

Conditioning

200618 (AMRAP – Rounds and Reps)

[Performance]

“200618”

Complete as many rounds as possible in 10 minutes of:

10 burpees

20 wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

[Fitness]

10 Minute AMRAP:

5 Burpees

10 Wall Balls 14/8

Leave a Reply