#crossfitforyoga — Public Fediverse posts

Today's #Workout

⭐️ First some plyometric work ⭐️

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

Plyometrics: 3 rounds #Plyometrics
- 4 skater jump into box jump (30 cm) - 2 each side
- 20 plate jump overs

⭐️ Then the workout ⭐️
Warm up:
- Tabata: run/walk
- 3 rounds: 10 banded pass throughs, 10 banded lat press downs, 10 banded pull aparts, 5 kipping swings
- 3 rounds: 200 m run, 3 banded pull ups, 10 ring rows

Workout: 4x (5 min work / 2 min rest), scaled to
- 500 m run
- max banded pull ups in remaining time
Second round I got what might have been an asthma attack about 150 m in, so I had to stop, and walk back, third & fourth rounds I switched to erg bike for 1600 m. Got: 9 - 3 - 8 - 9 pull ups

That was not a fun reaction of my body to a workout, will need to make sure it does not repeat itself & to mention it to the doc (luckily going Monday to look at therapy for allergy for next year)

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

Today's #Workout

⭐️ First some plyometric work ⭐️

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

Plyometrics: 3 rounds #Plyometrics
- 4 skater jump into box jump (30 cm) - 2 each side
- 20 plate jump overs

⭐️ Then the workout ⭐️
Warm up:
- Tabata: run/walk
- 3 rounds: 10 banded pass throughs, 10 banded lat press downs, 10 banded pull aparts, 5 kipping swings
- 3 rounds: 200 m run, 3 banded pull ups, 10 ring rows

Workout: 4x (5 min work / 2 min rest), scaled to
- 500 m run
- max banded pull ups in remaining time
Second round I got what might have been an asthma attack about 150 m in, so I had to stop, and walk back, third & fourth rounds I switched to erg bike for 1600 m. Got: 9 - 3 - 8 - 9 pull ups

That was not a fun reaction of my body to a workout, will need to make sure it does not repeat itself & to mention it to the doc (luckily going Monday to look at therapy for allergy for next year)

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

Today's #Workout

⭐️ First some plyometric work ⭐️

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

Plyometrics: 3 rounds #Plyometrics
- 4 skater jump into box jump (30 cm) - 2 each side
- 20 plate jump overs

⭐️ Then the workout ⭐️
Warm up:
- Tabata: run/walk
- 3 rounds: 10 banded pass throughs, 10 banded lat press downs, 10 banded pull aparts, 5 kipping swings
- 3 rounds: 200 m run, 3 banded pull ups, 10 ring rows

Workout: 4x (5 min work / 2 min rest), scaled to
- 500 m run
- max banded pull ups in remaining time
Second round I got what might have been an asthma attack about 150 m in, so I had to stop, and walk back, third & fourth rounds I switched to erg bike for 1600 m. Got: 9 - 3 - 8 - 9 pull ups

That was not a fun reaction of my body to a workout, will need to make sure it does not repeat itself & to mention it to the doc (luckily going Monday to look at therapy for allergy for next year)

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

Today's #Workout

⭐️ First some plyometric work ⭐️

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

Plyometrics: 3 rounds #Plyometrics
- 4 skater jump into box jump (30 cm) - 2 each side
- 20 plate jump overs

⭐️ Then the workout ⭐️
Warm up:
- Tabata: run/walk
- 3 rounds: 10 banded pass throughs, 10 banded lat press downs, 10 banded pull aparts, 5 kipping swings
- 3 rounds: 200 m run, 3 banded pull ups, 10 ring rows

Workout: 4x (5 min work / 2 min rest), scaled to
- 500 m run
- max banded pull ups in remaining time
Second round I got what might have been an asthma attack about 150 m in, so I had to stop, and walk back, third & fourth rounds I switched to erg bike for 1600 m. Got: 9 - 3 - 8 - 9 pull ups

That was not a fun reaction of my body to a workout, will need to make sure it does not repeat itself & to mention it to the doc (luckily going Monday to look at therapy for allergy for next year)

#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 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

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

Today's #Workout

First plyometrics
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 5 half kneeling med ball wall slam e/s (5 kg)
- 3 broad jumps

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 2 min row
- 2 rounds: 10 banded pull aparts, 8 scap pull us, 8 scap push ups, 10 bootstrap squats, 10 alternating Samson lunges
- 2 rounds: 5 empty BB tempo bench presses, 6 ring rows, 3 hand release knee push ups, 10 air squats

Strength: Tempo Bench Press 4x 2:00
- 5 Tempo Bench Press (3" down, 1" hold): 25 - 26 - 26 - 26 kg

Workout: Strict Cindy, 20 min AMRAP, scaled to
- 5 ring rows
- 10 elevated push ups (bar on hook @ 15th hole)
- 15 air squats
12 rounds + 20 reps

Accessory:
- 500 m row @ RPE 6
- 1 min rest
- 4x (250 m row @ RPE 8, 30" rest)

The workout was not fun, it is just another uninspired grind with uninspired scalings. The RPE on the row was a joke, and I could have done without the accessory

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

Today's #Workout

First plyometrics
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 5 half kneeling med ball wall slam e/s (5 kg)
- 3 broad jumps

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 2 min row
- 2 rounds: 10 banded pull aparts, 8 scap pull us, 8 scap push ups, 10 bootstrap squats, 10 alternating Samson lunges
- 2 rounds: 5 empty BB tempo bench presses, 6 ring rows, 3 hand release knee push ups, 10 air squats

Strength: Tempo Bench Press 4x 2:00
- 5 Tempo Bench Press (3" down, 1" hold): 25 - 26 - 26 - 26 kg

Workout: Strict Cindy, 20 min AMRAP, scaled to
- 5 ring rows
- 10 elevated push ups (bar on hook @ 15th hole)
- 15 air squats
12 rounds + 20 reps

Accessory:
- 500 m row @ RPE 6
- 1 min rest
- 4x (250 m row @ RPE 8, 30" rest)

The workout was not fun, it is just another uninspired grind with uninspired scalings. The RPE on the row was a joke, and I could have done without the accessory

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

Today's #Workout

First plyometrics
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 5 half kneeling med ball wall slam e/s (5 kg)
- 3 broad jumps

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 2 min row
- 2 rounds: 10 banded pull aparts, 8 scap pull us, 8 scap push ups, 10 bootstrap squats, 10 alternating Samson lunges
- 2 rounds: 5 empty BB tempo bench presses, 6 ring rows, 3 hand release knee push ups, 10 air squats

Strength: Tempo Bench Press 4x 2:00
- 5 Tempo Bench Press (3" down, 1" hold): 25 - 26 - 26 - 26 kg

Workout: Strict Cindy, 20 min AMRAP, scaled to
- 5 ring rows
- 10 elevated push ups (bar on hook @ 15th hole)
- 15 air squats
12 rounds + 20 reps

Accessory:
- 500 m row @ RPE 6
- 1 min rest
- 4x (250 m row @ RPE 8, 30" rest)

The workout was not fun, it is just another uninspired grind with uninspired scalings. The RPE on the row was a joke, and I could have done without the accessory

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

Today's #Workout

First plyometrics
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 5 half kneeling med ball wall slam e/s (5 kg)
- 3 broad jumps

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 2 min row
- 2 rounds: 10 banded pull aparts, 8 scap pull us, 8 scap push ups, 10 bootstrap squats, 10 alternating Samson lunges
- 2 rounds: 5 empty BB tempo bench presses, 6 ring rows, 3 hand release knee push ups, 10 air squats

Strength: Tempo Bench Press 4x 2:00
- 5 Tempo Bench Press (3" down, 1" hold): 25 - 26 - 26 - 26 kg

Workout: Strict Cindy, 20 min AMRAP, scaled to
- 5 ring rows
- 10 elevated push ups (bar on hook @ 15th hole)
- 15 air squats
12 rounds + 20 reps

Accessory:
- 500 m row @ RPE 6
- 1 min rest
- 4x (250 m row @ RPE 8, 30" rest)

The workout was not fun, it is just another uninspired grind with uninspired scalings. The RPE on the row was a joke, and I could have done without the accessory

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

Today's #Workout

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First plyometrics work
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 2 bench (= stacked yoga blocks) jump overs
- 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

Then a #Patseruurtje
Warm up:
- 8m banded side shuffle e/s
- 10 3" down banded air squats
- 10 1" hold banded glute bridges

Strength: 18 min EMOM
- 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
- 10 DB bench press (2x 9kg) #DBBenchPress
- 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
- 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
- 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
- 40" High five planks

Accessory: 10 min AMRAP
- 15 sit ups
- 20 banded biceps curls
- 10 (knee) push ups
- 20 banded pull aparts
(3 rounds + 25 reps)

This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

Today's #Workout

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First plyometrics work
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 2 bench (= stacked yoga blocks) jump overs
- 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

Then a #Patseruurtje
Warm up:
- 8m banded side shuffle e/s
- 10 3" down banded air squats
- 10 1" hold banded glute bridges

Strength: 18 min EMOM
- 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
- 10 DB bench press (2x 9kg) #DBBenchPress
- 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
- 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
- 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
- 40" High five planks

Accessory: 10 min AMRAP
- 15 sit ups
- 20 banded biceps curls
- 10 (knee) push ups
- 20 banded pull aparts
(3 rounds + 25 reps)

This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

Today's #Workout

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First plyometrics work
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 2 bench (= stacked yoga blocks) jump overs
- 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

Then a #Patseruurtje
Warm up:
- 8m banded side shuffle e/s
- 10 3" down banded air squats
- 10 1" hold banded glute bridges

Strength: 18 min EMOM
- 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
- 10 DB bench press (2x 9kg) #DBBenchPress
- 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
- 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
- 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
- 40" High five planks

Accessory: 10 min AMRAP
- 15 sit ups
- 20 banded biceps curls
- 10 (knee) push ups
- 20 banded pull aparts
(3 rounds + 25 reps)

This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

Today's #Workout

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First plyometrics work
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 2 bench (= stacked yoga blocks) jump overs
- 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

Then a #Patseruurtje
Warm up:
- 8m banded side shuffle e/s
- 10 3" down banded air squats
- 10 1" hold banded glute bridges

Strength: 18 min EMOM
- 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
- 10 DB bench press (2x 9kg) #DBBenchPress
- 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
- 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
- 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
- 40" High five planks

Accessory: 10 min AMRAP
- 15 sit ups
- 20 banded biceps curls
- 10 (knee) push ups
- 20 banded pull aparts
(3 rounds + 25 reps)

This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

Today's #Workout

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

First plyometrics work
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog
Plyometrics: 3 rounds #Plyometrics
- 2 bench (= stacked yoga blocks) jump overs
- 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

Then a #Patseruurtje
Warm up:
- 8m banded side shuffle e/s
- 10 3" down banded air squats
- 10 1" hold banded glute bridges

Strength: 18 min EMOM
- 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
- 10 DB bench press (2x 9kg) #DBBenchPress
- 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
- 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
- 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
- 40" High five planks

Accessory: 10 min AMRAP
- 15 sit ups
- 20 banded biceps curls
- 10 (knee) push ups
- 20 banded pull aparts
(3 rounds + 25 reps)

This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 double box jump (35 cm into 60 cm) to jump down
- 2 broad jumps
- 2 overhead ball tosses (5 kg)

Then the workout of the day
Warm up: 10 min EMOM
01- 45" row
02- 10 air squats + 10 alternating reverse lunges
03- 8 up downs + 4 box step ups
04- 10 deadbugs + 10 glute bridges
05- 8 alternating DB deadlifts + 8 alternating DB snatches (7,5 kg)
06- 45" row
07- 10 good mornings + 10 bird dogs
08- 6 burpee box jump overs (30 cm)
09- 10 alternating DB snatches (7,5 kg)
10- 45" row

Wod prep: 3 rounds
- 5 cal row
- 4 burpee box jump overs (30 cm)
- 6 alternating DB snatches (7,5 ➡️ 9 ➡️10 kg)

Workout: For time, time cap 23 min, RX amounts with scaled movements to:
- 60 cal row
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 50 alternating DB snatches (15 ➡️ 10 kg)
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 60 cal row
Finished in 20:36

The workout was a killer, I am happy I took a lower set up for the jumps (did not trip). The 10kg snatches went very well, probably can do more wight, but not 50 😅

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 double box jump (35 cm into 60 cm) to jump down
- 2 broad jumps
- 2 overhead ball tosses (5 kg)

Then the workout of the day
Warm up: 10 min EMOM
01- 45" row
02- 10 air squats + 10 alternating reverse lunges
03- 8 up downs + 4 box step ups
04- 10 deadbugs + 10 glute bridges
05- 8 alternating DB deadlifts + 8 alternating DB snatches (7,5 kg)
06- 45" row
07- 10 good mornings + 10 bird dogs
08- 6 burpee box jump overs (30 cm)
09- 10 alternating DB snatches (7,5 kg)
10- 45" row

Wod prep: 3 rounds
- 5 cal row
- 4 burpee box jump overs (30 cm)
- 6 alternating DB snatches (7,5 ➡️ 9 ➡️10 kg)

Workout: For time, time cap 23 min, RX amounts with scaled movements to:
- 60 cal row
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 50 alternating DB snatches (15 ➡️ 10 kg)
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 60 cal row
Finished in 20:36

The workout was a killer, I am happy I took a lower set up for the jumps (did not trip). The 10kg snatches went very well, probably can do more wight, but not 50 😅

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 double box jump (35 cm into 60 cm) to jump down
- 2 broad jumps
- 2 overhead ball tosses (5 kg)

Then the workout of the day
Warm up: 10 min EMOM
01- 45" row
02- 10 air squats + 10 alternating reverse lunges
03- 8 up downs + 4 box step ups
04- 10 deadbugs + 10 glute bridges
05- 8 alternating DB deadlifts + 8 alternating DB snatches (7,5 kg)
06- 45" row
07- 10 good mornings + 10 bird dogs
08- 6 burpee box jump overs (30 cm)
09- 10 alternating DB snatches (7,5 kg)
10- 45" row

Wod prep: 3 rounds
- 5 cal row
- 4 burpee box jump overs (30 cm)
- 6 alternating DB snatches (7,5 ➡️ 9 ➡️10 kg)

Workout: For time, time cap 23 min, RX amounts with scaled movements to:
- 60 cal row
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 50 alternating DB snatches (15 ➡️ 10 kg)
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 60 cal row
Finished in 20:36

The workout was a killer, I am happy I took a lower set up for the jumps (did not trip). The 10kg snatches went very well, probably can do more wight, but not 50 😅

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 double box jump (35 cm into 60 cm) to jump down
- 2 broad jumps
- 2 overhead ball tosses (5 kg)

Then the workout of the day
Warm up: 10 min EMOM
01- 45" row
02- 10 air squats + 10 alternating reverse lunges
03- 8 up downs + 4 box step ups
04- 10 deadbugs + 10 glute bridges
05- 8 alternating DB deadlifts + 8 alternating DB snatches (7,5 kg)
06- 45" row
07- 10 good mornings + 10 bird dogs
08- 6 burpee box jump overs (30 cm)
09- 10 alternating DB snatches (7,5 kg)
10- 45" row

Wod prep: 3 rounds
- 5 cal row
- 4 burpee box jump overs (30 cm)
- 6 alternating DB snatches (7,5 ➡️ 9 ➡️10 kg)

Workout: For time, time cap 23 min, RX amounts with scaled movements to:
- 60 cal row
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 50 alternating DB snatches (15 ➡️ 10 kg)
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 60 cal row
Finished in 20:36

The workout was a killer, I am happy I took a lower set up for the jumps (did not trip). The 10kg snatches went very well, probably can do more wight, but not 50 😅

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 double box jump (35 cm into 60 cm) to jump down
- 2 broad jumps
- 2 overhead ball tosses (5 kg)

Then the workout of the day
Warm up: 10 min EMOM
01- 45" row
02- 10 air squats + 10 alternating reverse lunges
03- 8 up downs + 4 box step ups
04- 10 deadbugs + 10 glute bridges
05- 8 alternating DB deadlifts + 8 alternating DB snatches (7,5 kg)
06- 45" row
07- 10 good mornings + 10 bird dogs
08- 6 burpee box jump overs (30 cm)
09- 10 alternating DB snatches (7,5 kg)
10- 45" row

Wod prep: 3 rounds
- 5 cal row
- 4 burpee box jump overs (30 cm)
- 6 alternating DB snatches (7,5 ➡️ 9 ➡️10 kg)

Workout: For time, time cap 23 min, RX amounts with scaled movements to:
- 60 cal row
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 50 alternating DB snatches (15 ➡️ 10 kg)
- 25 burpee box jump overs (50 ➡️ 30 cm)
- 60 cal row
Finished in 20:36

The workout was a killer, I am happy I took a lower set up for the jumps (did not trip). The 10kg snatches went very well, probably can do more wight, but not 50 😅

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 3 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the bar

WOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull ups

Workout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28

Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 3 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the bar

WOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull ups

Workout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28

Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 3 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the bar

WOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull ups

Workout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28

Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 3 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the bar

WOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull ups

Workout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28

Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up:
- 3 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the bar

WOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull ups

Workout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28

Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)

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

Plyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)

Erg bike: 20 mins, 7,55 km

I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)

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

Plyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)

Erg bike: 20 mins, 7,55 km

I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)

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

Plyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)

Erg bike: 20 mins, 7,55 km

I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)

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

Plyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)

Erg bike: 20 mins, 7,55 km

I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)

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

Plyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)

Erg bike: 20 mins, 7,55 km

I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

Today's #Workout

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

Pull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as needed

Core: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuck

Then the actual workout of the day
Warm up:
- 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
- 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

Strength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

Workout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45

This was a lot of stuff to do, and then I went and taught yoga. Tired now

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

Today's #Workout

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

Pull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as needed

Core: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuck

Then the actual workout of the day
Warm up:
- 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
- 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

Strength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

Workout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45

This was a lot of stuff to do, and then I went and taught yoga. Tired now

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