#russiankbswings — 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
- 20 banded pull aparts
- 10 deadbug overhead let down (8 kg)

Core & Shoulders: 4 rounds
- 10 banded lat pull in hollow (25 kg band)
- 30" weighed plank (10 kg)
- 10 banded face pulls (25 kg)

Strength: 12x 45"
- 1 banded pull up (old 25 + new 35 kg band) #BandedPullUps
- rest remaining time

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds
- double box jump to jump down (ground ➡️ 36 cm ➡️ 60 cm ➡️ ground) #DoubleBoxJump
- 2 Russian KB swings (20 kg) (instead of the 2 slam ball overhead ball tosses because we do not have slam balls) #RussianKBSwings
- 2 broad jumps (± 1,5m each) #BroadJump

Slowly getting back those banded pull ups (so annoyed I lost them) and the jumping confidence.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUp #Plyometrics #FitnessGoals

Today's #Workout was a #Patseruurtje

Warm up:
- 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
- 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
- 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

Accessory: 16 min EMOM
- 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
- 40" hollow rock
- 8 box step ups e/s (skipped the weight on these)
- 15 Russian KB swings (16 kg) #RussianKBSwings

After yesterday's frond squats & today's back squats, my quads are very present at the moment

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