Wod

200805

Reebok CrossFit Roppongi – CrossFit

【Our monthly 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 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.

【Skill of the month】
[Performance] Get one bar muscle-up

[Fitness] Get one pull-up

This is a good opportunity to develop the progressions and the movement itself. It is OK if you can’t achieve the goal. Scale as needed.

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、逆立ち腕立て伏せ、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基礎になるように設計されています。

【今月の技術目標】
パフォーマンス
蹴上がり懸垂1回

フィットネス
懸垂1回

技術練習の機会として取り組んでください。目標を達成できなくても構いません。目標は適宜、変更してください。

ヘッドコーチ Yuko

Strength

Metcon (No Measure)

[Performance]

Deload

1) Bench Press: Every 2:00

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Pick weights based on feel.

2) Strict Press: Every 1:30

4×5 @ 60-70%

Pick weights based on feel.

[Fitness]

1) Dumbbell Floor Press: Every 2:00 3 sets of 8-12

2) Dumbbell Lateral Raise: Every 2:00 3 sets of 8-12

1: Bench Press

2: Press

Strict Press

1: Dumbbell Floor Press

Conditioning

Metcon (No Measure)

[Performance]

Every 3:00 x 5 sets:

5 Deficit Kipping Handstand Push-ups

200m Row / 400m Bike

10 Strict Ring Dips

Pick a max deficit that allows you to go unbroken. Goal for Ring Dips should be unbroken as well, scale volume as needed.

[Fitness]

Every 3:00 x 5 sets:

5 Downdog Push-ups

200m Row / 400m Bike

10 Bench Dips

Scale as needed.

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