#olympiclifting — Public Fediverse posts

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

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

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