#ropeclimb — Public Fediverse posts

Today's #Workout

Mobility: 10 min GoWod

Warm up: 3 rounds
- 1 min machine / shuttle runs
- 15" side plank e/s
- 10 single leg glutes bridges e/s

Gymnastics: Rope climb focus #RopeClimb
- warm up:
- 5x foot lock drill
- 5x foot lock + stand drill
- 5x foot lock + stand + climb hands up drill
- workout: 9 min EMOM
- 2 zombie rope climbs #ZombieRopeClimb
- 20 alternating hip taps in plank
- rest

Workout: 'Golden state warriors", 10 min AMRAP, scaled to
- 10x push press @ 25 kg
- 10 box step ups @ 20in
did 5 rounds + 7 reps

The foot lock went ok, but the zombie climbs were annoying (rope is too short for that, and too thick to be comfortable). Then the workout I did RX weight, but intermediate/scaled amounts + step ups, because I did not feel coordinated enough to even do lower box jumps.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up: 3 rounds
- 1 min machine / shuttle runs
- 15" side plank e/s
- 10 single leg glutes bridges e/s

Gymnastics: Rope climb focus #RopeClimb
- warm up:
- 5x foot lock drill
- 5x foot lock + stand drill
- 5x foot lock + stand + climb hands up drill
- workout: 9 min EMOM
- 2 zombie rope climbs #ZombieRopeClimb
- 20 alternating hip taps in plank
- rest

Workout: 'Golden state warriors", 10 min AMRAP, scaled to
- 10x push press @ 25 kg
- 10 box step ups @ 20in
did 5 rounds + 7 reps

The foot lock went ok, but the zombie climbs were annoying (rope is too short for that, and too thick to be comfortable). Then the workout I did RX weight, but intermediate/scaled amounts + step ups, because I did not feel coordinated enough to even do lower box jumps.

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