#plyometrics — Public Fediverse posts

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