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  1. sadedoes @[email protected] ·

    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

    #workout #plyometrics #crossfit #crossfitforyoga #wod #workoutoftheday
  2. sadedoes @[email protected] ·

    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

    #workout #plyometrics #crossfit #crossfitforyoga #wod #workoutoftheday
  3. sadedoes @[email protected] ·

    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

    #fitodon #olympiclifting #strengthtraining #gymlife #fitness #workoutoftheday
  4. sadedoes @[email protected] ·

    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

    #workout #plyometrics #crossfit #crossfitforyoga #wod #workoutoftheday
  5. sadedoes @[email protected] ·

    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

    #workout #plyometrics #crossfit #crossfitforyoga #wod #workoutoftheday