#crossfitforyoga — Public Fediverse posts

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐ First pull up accessory work ⭐

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

First plyometrics work:
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 6 min EMOM #Plyometrics
- 10 alternating skater jumps
- 6 Bulgarian split squat jumps (off mins: right leg, even mins: left leg)

Then onto the WOD
Warm up
- 90" jump rope
- 2 rounds: 20 single unders, 8 PVC pass throughs, 8 PVC overhead squats, 6 alternating Samson lunges, 6 squat therapy reps (6 each: narrow, normal, sumo & side squats)
- 1 rounds (PVC): 5 snatch grip deadlifts, 5 snatch high pulls, 5 muscle snatches, 5 overhead squats, 3 hang power snatches, 3 squat snatches

Strength: 15 mins to build to a medium-heavy 3 rep overhead squats #OverheadSquat
18 ➡️ 20 ➡️ 22 ➡️ 23 ➡️ 24 ➡️ 25 kg

Workout: 3 rounds for time, time cap 12 mins, scaled to:
- 100 single unders
- 25 overhead squats (18 kg)
Finished in 11:25

My stomach was feeling still rather heavy from lunch, so all the jumping wasn't that amazing, but with enough breaks I managed to do it.

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

Today's #Workout

First plyometrics work:
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 6 min EMOM #Plyometrics
- 10 alternating skater jumps
- 6 Bulgarian split squat jumps (off mins: right leg, even mins: left leg)

Then onto the WOD
Warm up
- 90" jump rope
- 2 rounds: 20 single unders, 8 PVC pass throughs, 8 PVC overhead squats, 6 alternating Samson lunges, 6 squat therapy reps (6 each: narrow, normal, sumo & side squats)
- 1 rounds (PVC): 5 snatch grip deadlifts, 5 snatch high pulls, 5 muscle snatches, 5 overhead squats, 3 hang power snatches, 3 squat snatches

Strength: 15 mins to build to a medium-heavy 3 rep overhead squats #OverheadSquat
18 ➡️ 20 ➡️ 22 ➡️ 23 ➡️ 24 ➡️ 25 kg

Workout: 3 rounds for time, time cap 12 mins, scaled to:
- 100 single unders
- 25 overhead squats (18 kg)
Finished in 11:25

My stomach was feeling still rather heavy from lunch, so all the jumping wasn't that amazing, but with enough breaks I managed to do it.

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

Today's #Workout

First plyometrics work:
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 6 min EMOM #Plyometrics
- 10 alternating skater jumps
- 6 Bulgarian split squat jumps (off mins: right leg, even mins: left leg)

Then onto the WOD
Warm up
- 90" jump rope
- 2 rounds: 20 single unders, 8 PVC pass throughs, 8 PVC overhead squats, 6 alternating Samson lunges, 6 squat therapy reps (6 each: narrow, normal, sumo & side squats)
- 1 rounds (PVC): 5 snatch grip deadlifts, 5 snatch high pulls, 5 muscle snatches, 5 overhead squats, 3 hang power snatches, 3 squat snatches

Strength: 15 mins to build to a medium-heavy 3 rep overhead squats #OverheadSquat
18 ➡️ 20 ➡️ 22 ➡️ 23 ➡️ 24 ➡️ 25 kg

Workout: 3 rounds for time, time cap 12 mins, scaled to:
- 100 single unders
- 25 overhead squats (18 kg)
Finished in 11:25

My stomach was feeling still rather heavy from lunch, so all the jumping wasn't that amazing, but with enough breaks I managed to do it.

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

Today's #Workout

First plyometrics work:
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 6 min EMOM #Plyometrics
- 10 alternating skater jumps
- 6 Bulgarian split squat jumps (off mins: right leg, even mins: left leg)

Then onto the WOD
Warm up
- 90" jump rope
- 2 rounds: 20 single unders, 8 PVC pass throughs, 8 PVC overhead squats, 6 alternating Samson lunges, 6 squat therapy reps (6 each: narrow, normal, sumo & side squats)
- 1 rounds (PVC): 5 snatch grip deadlifts, 5 snatch high pulls, 5 muscle snatches, 5 overhead squats, 3 hang power snatches, 3 squat snatches

Strength: 15 mins to build to a medium-heavy 3 rep overhead squats #OverheadSquat
18 ➡️ 20 ➡️ 22 ➡️ 23 ➡️ 24 ➡️ 25 kg

Workout: 3 rounds for time, time cap 12 mins, scaled to:
- 100 single unders
- 25 overhead squats (18 kg)
Finished in 11:25

My stomach was feeling still rather heavy from lunch, so all the jumping wasn't that amazing, but with enough breaks I managed to do it.

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

Today's #Workout

First plyometrics work:
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 6 min EMOM #Plyometrics
- 10 alternating skater jumps
- 6 Bulgarian split squat jumps (off mins: right leg, even mins: left leg)

Then onto the WOD
Warm up
- 90" jump rope
- 2 rounds: 20 single unders, 8 PVC pass throughs, 8 PVC overhead squats, 6 alternating Samson lunges, 6 squat therapy reps (6 each: narrow, normal, sumo & side squats)
- 1 rounds (PVC): 5 snatch grip deadlifts, 5 snatch high pulls, 5 muscle snatches, 5 overhead squats, 3 hang power snatches, 3 squat snatches

Strength: 15 mins to build to a medium-heavy 3 rep overhead squats #OverheadSquat
18 ➡️ 20 ➡️ 22 ➡️ 23 ➡️ 24 ➡️ 25 kg

Workout: 3 rounds for time, time cap 12 mins, scaled to:
- 100 single unders
- 25 overhead squats (18 kg)
Finished in 11:25

My stomach was feeling still rather heavy from lunch, so all the jumping wasn't that amazing, but with enough breaks I managed to do it.

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