Wod

200603

By 2020-06-03 June 4th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Our weekly theme
Monday – Squat
Tuesday – EMOM
Wednesday – Press, Push, Pull
Thursday – Snatch, Clean & Jerk *Fitness focuses on skill and technique with less squats.
Friday – Deadlift
Saturday – cardio etc.
Sunday – cardio etc.

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). *For this month (June), there are almost the same exercises as Fitness.

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.

基本的な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。*6月はフィットネスとほぼ同じエクササイズを取り入れます。

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。

WOD

Metcon (AMRAP – Rounds and Reps)

[Performance]

1a) 0:00 – 14:00 – Every 2:00 x 7 sets:

30 second Plank Elbow-to-Knee Hold +

8 Supinated Pause Ring Rows

Pick a position you can maintain for all 30 seconds in the hold. For the Ring Rows pause at the chest for 3 seconds on each rep. To increase difficulty, put your feet on a box.

1b) 14:00 – 28:00 – Every 1:00 x 14 sets:

Odd – 5 Bench Press @ 60-80%

Even – 5/side Bird Dog Bench Row

For the Bench Press, start around 60% of your 1RM. Build as heavy as form allows. For the Bird Dog Bench Row focus on position and balance first, loading second.

1c) 28:00 – 35:00 – 7 minute AMRAP:

15 Russian Kettlebell Swings 53/35

5/side Single Arm Kettlebell Push Press w/3 second Negative 53/35

AMRAP for quality, not speed. Get yourself moving and breathing, but focus on position, and focus on tempo on the Push Press over max effort speed.

Extra Work:

2) Single Arm Kettlebell Incline Bench Press: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as form allows.

Metcon (AMRAP – Rounds and Reps)

[Fitness]

1a) 0:00 – 14:00 – Every 2:00 x 7 sets:

30 second Plank Elbow-to-Knee Hold +

8 Supinated Pause Ring Rows

Pick a position you can maintain for all 30 seconds in the hold. For the Ring Rows pause at the chest for 3 seconds on each rep.

1b) 14:00 – 28:00 – Every 1:00 x 14 sets:

Odd – 10/side Piston Floor Press

Even – 5/side Bird Dog Bench Row

For the Piston Press, starting in the locked out position, lower one Dumbbell, then as you go to press that Dumbbell back up start to lower the other arm so your reps are alternating in a Piston like fashion. For the Bird Dog Bench Row focus on position and balance first, loading second.

1c) 28:00 – 35:00 – 7 minute AMRAP:

15 Russian Kettlebell Swings 35/26

5/side Single Arm Kettlebell Push Press w/3 second Negative 35/26

AMRAP for quality, not speed. Get yourself moving and breathing, but focus on position, and focus on tempo on the Push Press over max effort speed.

Extra Work:

2) Single Arm Kettlebell Incline Bench Press: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as form allows.

Leave a Reply