#crossfitforyoga — Public Fediverse posts

Today's #Workout

🐇Plyometrics 🐇
Warm up: 2x
- 10 eccentric calf raises e/s
- 10 alt. tactical frog

Plyometrics: 3x #Plyometrics
- 16 m skipping (aim high)
- 20 plate jump overs

🕸️Mobility🕸️ 3x
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

💀 Workout 💀
Warm up:
- 3 min erg bike
- 2x: 10 banded pull apart, 10 banded chest press, 8 push up ↔️ down dog, 10 alt Cossack squat
- 1x (empty barbell): 5 push press (1" overhead pause), 5 front squat (1" bottom pause), 5 thruster
- 1x (8 kg KB): 5 KB deadlift, 5 Russian KB swing, 5 American KB swing, 10 lateral hops over the bar

Wod prep: 3x
- 5 thrusters (15 kg ➡️ 20 kg )
- 5 American KB swing (12 kg)
- 3 lateral burpee over the bar

Workout: For time (cap 21 min), intermediate
- 3 rounds: 21 thruster (20 kg), 21 American KB swing (12 kg)
- 3 min rest
- 3 rounds: 21 American KB swing, 21 lateral burpee over the bar
Finished in 20:36

Post-Workout strength ☠️: 2 rounds
- 6 DB bench press (9 kg)
- 6 negative push up
- 24 banded chest press (15 kg band)

The notes on the workout said this was a *Pain Cave* type of workout at RPE 9. It was an absolute killer. I am proud I could finish at intermediate within time. And then jokingly the notes added that the post-workout piece was supposed to be a pump piece at RPE 8. At this point no one had energy to go RPE 8 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals

Today's #Workout

🐇Plyometrics 🐇
Warm up: 2x
- 10 eccentric calf raises e/s
- 10 alt. tactical frog

Plyometrics: 3x #Plyometrics
- 16 m skipping (aim high)
- 20 plate jump overs

🕸️Mobility🕸️ 3x
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

💀 Workout 💀
Warm up:
- 3 min erg bike
- 2x: 10 banded pull apart, 10 banded chest press, 8 push up ↔️ down dog, 10 alt Cossack squat
- 1x (empty barbell): 5 push press (1" overhead pause), 5 front squat (1" bottom pause), 5 thruster
- 1x (8 kg KB): 5 KB deadlift, 5 Russian KB swing, 5 American KB swing, 10 lateral hops over the bar

Wod prep: 3x
- 5 thrusters (15 kg ➡️ 20 kg )
- 5 American KB swing (12 kg)
- 3 lateral burpee over the bar

Workout: For time (cap 21 min), intermediate
- 3 rounds: 21 thruster (20 kg), 21 American KB swing (12 kg)
- 3 min rest
- 3 rounds: 21 American KB swing, 21 lateral burpee over the bar
Finished in 20:36

Post-Workout strength ☠️: 2 rounds
- 6 DB bench press (9 kg)
- 6 negative push up
- 24 banded chest press (15 kg band)

The notes on the workout said this was a *Pain Cave* type of workout at RPE 9. It was an absolute killer. I am proud I could finish at intermediate within time. And then jokingly the notes added that the post-workout piece was supposed to be a pump piece at RPE 8. At this point no one had energy to go RPE 8 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals

Today's #Workout

🐇Plyometrics 🐇
Warm up: 2x
- 10 eccentric calf raises e/s
- 10 alt. tactical frog

Plyometrics: 3x #Plyometrics
- 16 m skipping (aim high)
- 20 plate jump overs

🕸️Mobility🕸️ 3x
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

💀 Workout 💀
Warm up:
- 3 min erg bike
- 2x: 10 banded pull apart, 10 banded chest press, 8 push up ↔️ down dog, 10 alt Cossack squat
- 1x (empty barbell): 5 push press (1" overhead pause), 5 front squat (1" bottom pause), 5 thruster
- 1x (8 kg KB): 5 KB deadlift, 5 Russian KB swing, 5 American KB swing, 10 lateral hops over the bar

Wod prep: 3x
- 5 thrusters (15 kg ➡️ 20 kg )
- 5 American KB swing (12 kg)
- 3 lateral burpee over the bar

Workout: For time (cap 21 min), intermediate
- 3 rounds: 21 thruster (20 kg), 21 American KB swing (12 kg)
- 3 min rest
- 3 rounds: 21 American KB swing, 21 lateral burpee over the bar
Finished in 20:36

Post-Workout strength ☠️: 2 rounds
- 6 DB bench press (9 kg)
- 6 negative push up
- 24 banded chest press (15 kg band)

The notes on the workout said this was a *Pain Cave* type of workout at RPE 9. It was an absolute killer. I am proud I could finish at intermediate within time. And then jokingly the notes added that the post-workout piece was supposed to be a pump piece at RPE 8. At this point no one had energy to go RPE 8 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals

Today's #Workout

🐇Plyometrics 🐇
Warm up: 2x
- 10 eccentric calf raises e/s
- 10 alt. tactical frog

Plyometrics: 3x #Plyometrics
- 16 m skipping (aim high)
- 20 plate jump overs

🕸️Mobility🕸️ 3x
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

💀 Workout 💀
Warm up:
- 3 min erg bike
- 2x: 10 banded pull apart, 10 banded chest press, 8 push up ↔️ down dog, 10 alt Cossack squat
- 1x (empty barbell): 5 push press (1" overhead pause), 5 front squat (1" bottom pause), 5 thruster
- 1x (8 kg KB): 5 KB deadlift, 5 Russian KB swing, 5 American KB swing, 10 lateral hops over the bar

Wod prep: 3x
- 5 thrusters (15 kg ➡️ 20 kg )
- 5 American KB swing (12 kg)
- 3 lateral burpee over the bar

Workout: For time (cap 21 min), intermediate
- 3 rounds: 21 thruster (20 kg), 21 American KB swing (12 kg)
- 3 min rest
- 3 rounds: 21 American KB swing, 21 lateral burpee over the bar
Finished in 20:36

Post-Workout strength ☠️: 2 rounds
- 6 DB bench press (9 kg)
- 6 negative push up
- 24 banded chest press (15 kg band)

The notes on the workout said this was a *Pain Cave* type of workout at RPE 9. It was an absolute killer. I am proud I could finish at intermediate within time. And then jokingly the notes added that the post-workout piece was supposed to be a pump piece at RPE 8. At this point no one had energy to go RPE 8 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals

Today's #Workout

🐇Plyometrics 🐇
Warm up: 2x
- 10 eccentric calf raises e/s
- 10 alt. tactical frog

Plyometrics: 3x #Plyometrics
- 16 m skipping (aim high)
- 20 plate jump overs

🕸️Mobility🕸️ 3x
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

💀 Workout 💀
Warm up:
- 3 min erg bike
- 2x: 10 banded pull apart, 10 banded chest press, 8 push up ↔️ down dog, 10 alt Cossack squat
- 1x (empty barbell): 5 push press (1" overhead pause), 5 front squat (1" bottom pause), 5 thruster
- 1x (8 kg KB): 5 KB deadlift, 5 Russian KB swing, 5 American KB swing, 10 lateral hops over the bar

Wod prep: 3x
- 5 thrusters (15 kg ➡️ 20 kg )
- 5 American KB swing (12 kg)
- 3 lateral burpee over the bar

Workout: For time (cap 21 min), intermediate
- 3 rounds: 21 thruster (20 kg), 21 American KB swing (12 kg)
- 3 min rest
- 3 rounds: 21 American KB swing, 21 lateral burpee over the bar
Finished in 20:36

Post-Workout strength ☠️: 2 rounds
- 6 DB bench press (9 kg)
- 6 negative push up
- 24 banded chest press (15 kg band)

The notes on the workout said this was a *Pain Cave* type of workout at RPE 9. It was an absolute killer. I am proud I could finish at intermediate within time. And then jokingly the notes added that the post-workout piece was supposed to be a pump piece at RPE 8. At this point no one had energy to go RPE 8 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals