#crossfitforyoga — Public Fediverse posts

Today's #Workout

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

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

Modified pull ups: 5 rounds
- 3 box assisted pull ups
- 30-45" rest

Put your back into it: 4 rounds
- 10 triceps roll backs (2x4 kg)
- 30" arch hold

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

Plyometrics: 5 rounds #Plyometrics
- 2 seated box jumps (30 - 32,5 - 35 - 37,5 - 40 cm)
- 30-45" rest

🏃‍♀️And then running
- 2,52 km - 19:05 - 7:34/km pace

Very happy today even if the box assisted pull ups (feel like they) have not improved at all. The jumping went well. The running went well & my throat did not close/reach so big win here.

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

Today's #Workout

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

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

Modified pull ups: 5 rounds
- 3 box assisted pull ups
- 30-45" rest

Put your back into it: 4 rounds
- 10 triceps roll backs (2x4 kg)
- 30" arch hold

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

Plyometrics: 5 rounds #Plyometrics
- 2 seated box jumps (30 - 32,5 - 35 - 37,5 - 40 cm)
- 30-45" rest

🏃‍♀️And then running
- 2,52 km - 19:05 - 7:34/km pace

Very happy today even if the box assisted pull ups (feel like they) have not improved at all. The jumping went well. The running went well & my throat did not close/reach so big win here.

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

Today's #Workout

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

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

Modified pull ups: 5 rounds
- 3 box assisted pull ups
- 30-45" rest

Put your back into it: 4 rounds
- 10 triceps roll backs (2x4 kg)
- 30" arch hold

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

Plyometrics: 5 rounds #Plyometrics
- 2 seated box jumps (30 - 32,5 - 35 - 37,5 - 40 cm)
- 30-45" rest

🏃‍♀️And then running
- 2,52 km - 19:05 - 7:34/km pace

Very happy today even if the box assisted pull ups (feel like they) have not improved at all. The jumping went well. The running went well & my throat did not close/reach so big win here.

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

Today's #Workout

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

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

Modified pull ups: 5 rounds
- 3 box assisted pull ups
- 30-45" rest

Put your back into it: 4 rounds
- 10 triceps roll backs (2x4 kg)
- 30" arch hold

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

Plyometrics: 5 rounds #Plyometrics
- 2 seated box jumps (30 - 32,5 - 35 - 37,5 - 40 cm)
- 30-45" rest

🏃‍♀️And then running
- 2,52 km - 19:05 - 7:34/km pace

Very happy today even if the box assisted pull ups (feel like they) have not improved at all. The jumping went well. The running went well & my throat did not close/reach so big win here.

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

Today's #Workout

Warm up:
- 2 mins ski erg
- 2 rounds: 10 banded good mornings, 10 butterfly glute bridges, 10 alt deadbugs, 10 alt Cossack squats, 10 bootstrap squats
- 2 rounds: 20" ski, 5 empty BB good mornings, 5 empty BB back squats

Strength: Back squat 5x 2:00
- 5 backsquats: 25 - 35 - 40 - 45 - 50 kg

Workout: 5x (2' work + 2' rest)
- 10 back squats (35 kg)
- max cal ski erg (15 - 14 - 13 - 16 - 14 = 72 cal)

The original was with bike, and coach made it saddle-less. To which I said no way. I do not do bike without saddle.

Was not a fun workout, and I felt rather dismissed by the coach because I refused to do something I do not feel safe doing.

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

Today's #Workout

Warm up:
- 2 mins ski erg
- 2 rounds: 10 banded good mornings, 10 butterfly glute bridges, 10 alt deadbugs, 10 alt Cossack squats, 10 bootstrap squats
- 2 rounds: 20" ski, 5 empty BB good mornings, 5 empty BB back squats

Strength: Back squat 5x 2:00
- 5 backsquats: 25 - 35 - 40 - 45 - 50 kg

Workout: 5x (2' work + 2' rest)
- 10 back squats (35 kg)
- max cal ski erg (15 - 14 - 13 - 16 - 14 = 72 cal)

The original was with bike, and coach made it saddle-less. To which I said no way. I do not do bike without saddle.

Was not a fun workout, and I felt rather dismissed by the coach because I refused to do something I do not feel safe doing.

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

Today's #Workout

Warm up:
- 2 mins ski erg
- 2 rounds: 10 banded good mornings, 10 butterfly glute bridges, 10 alt deadbugs, 10 alt Cossack squats, 10 bootstrap squats
- 2 rounds: 20" ski, 5 empty BB good mornings, 5 empty BB back squats

Strength: Back squat 5x 2:00
- 5 backsquats: 25 - 35 - 40 - 45 - 50 kg

Workout: 5x (2' work + 2' rest)
- 10 back squats (35 kg)
- max cal ski erg (15 - 14 - 13 - 16 - 14 = 72 cal)

The original was with bike, and coach made it saddle-less. To which I said no way. I do not do bike without saddle.

Was not a fun workout, and I felt rather dismissed by the coach because I refused to do something I do not feel safe doing.

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

Today's #Workout

Warm up:
- 2 mins ski erg
- 2 rounds: 10 banded good mornings, 10 butterfly glute bridges, 10 alt deadbugs, 10 alt Cossack squats, 10 bootstrap squats
- 2 rounds: 20" ski, 5 empty BB good mornings, 5 empty BB back squats

Strength: Back squat 5x 2:00
- 5 backsquats: 25 - 35 - 40 - 45 - 50 kg

Workout: 5x (2' work + 2' rest)
- 10 back squats (35 kg)
- max cal ski erg (15 - 14 - 13 - 16 - 14 = 72 cal)

The original was with bike, and coach made it saddle-less. To which I said no way. I do not do bike without saddle.

Was not a fun workout, and I felt rather dismissed by the coach because I refused to do something I do not feel safe doing.

#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: 6 rounds #Plyometrics
- hurdle (21 cm) - hurdle (21 cm) - box jump (35 cm)
- 2 tuck jumps

🕸️Then some Mobility🕸️

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

💪 Then the #Patseruurtje 💪

Warm up: Banded 7s

Strength: Z-press 4x 2:30 #SeatedZPress
- 5 Z press (22 - 23 - 23 - 23 kg)

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (4 kg) #ChestFly
- 40" Pallof press (25 kg band) #PallofPress
- 40" DB lateral raises (4 kg) #LateralRaises

This was a fun workout with nice company. Really like the patseruurtje on Wednesdays

#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: 6 rounds #Plyometrics
- hurdle (21 cm) - hurdle (21 cm) - box jump (35 cm)
- 2 tuck jumps

🕸️Then some Mobility🕸️

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

💪 Then the #Patseruurtje 💪

Warm up: Banded 7s

Strength: Z-press 4x 2:30 #SeatedZPress
- 5 Z press (22 - 23 - 23 - 23 kg)

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (4 kg) #ChestFly
- 40" Pallof press (25 kg band) #PallofPress
- 40" DB lateral raises (4 kg) #LateralRaises

This was a fun workout with nice company. Really like the patseruurtje on Wednesdays

#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: 6 rounds #Plyometrics
- hurdle (21 cm) - hurdle (21 cm) - box jump (35 cm)
- 2 tuck jumps

🕸️Then some Mobility🕸️

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

💪 Then the #Patseruurtje 💪

Warm up: Banded 7s

Strength: Z-press 4x 2:30 #SeatedZPress
- 5 Z press (22 - 23 - 23 - 23 kg)

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (4 kg) #ChestFly
- 40" Pallof press (25 kg band) #PallofPress
- 40" DB lateral raises (4 kg) #LateralRaises

This was a fun workout with nice company. Really like the patseruurtje on Wednesdays

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