#fitodon — Public Fediverse posts

Petit run suivi d'une séance de renfo ciblée abdos, fessiers et quadriceps 💪🍂 sachant qu hier c'était le haut du corps (mes épaules m'en parlent encore ) . Un jour j'aurai des tablettes ? Ou faut que j'arrête de les manger pour ça ? Bon vendredi les mammouths 😊 🦣🦣🦣 #sport #motivation #musculation #running #fitodon #workout #runnersofmastodon #prepatrail #trail #trailrunning #photo

Today's #Workout

Warm up:
- 5 mins erg bike
- 2 rounds: 10 weighed pancake good mornings; 20 deadbugs
- 2 rounds: 15" star plank e/s; 10 KB taters (10 kg)

Plyometrics: 2 rounds #Plyometrics
- 10 plate jump overs
- 4 box jumps (30 cm, brain was not there)

Strength: Back Squat 3 rounds #BackSquats
- 3x 1 1/4 back squat at 70% 1RM (47 kg)

Gymnastics: 3 rounds
- 10 box assisted toes to bar
- 20" active bar hang
- 60-90" rest

Workout: 3 rounds for time
- 20 cal erg bike
- 16m front rack DB walking lunges (2x 7,5 kg)
- 8 weighed hip extensions (10 kg)
- 2 mins rest
Finished in 4:26 - 4: 13 - 4:29 (total time 17:08)

Mobility:
- Lower back foam roller
- Couch stretch

It's still very annoying that the box jump (plate jump) height is really dependent on how my brain is feeling, and today was not a jump day it seems. But I did some lower jumps anyway. Toes to bar work was a nice change from the usual knee raises scaling. And I enjoyed those hip extensions on the metcon

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