Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 30" machine
- 10 kip swings
- 6 knee raises
- 6 box step overs
- 8 Samson lunges

Practice: toes to bar (aka, knee raises!), box jumps. Got my 40 cm / 16 in box jump! #BoxJump 🥳

Workout: "25.000 Twinkle Lights" , for time, time cap 20 mins, scaled to
- 3 rounds
- 10 cal row
- 10 knee raises
- 8 box jump overs (14 in / 35 cm)
- rest until minute 8, then
- 30 cal row
- 30 knee raises
- 24 box jumps
Finished in 5:13 & 6:08

I was just stacking my plates before class, to not waste too much time setting up, and decided to take a few practice jumps. 35 cm seemed to go very well (Jan recorded a video, plenty of margin) so I tried 40 cm and it went well! I also tried from plates onto box (with same height between plates and box) to start getting used to the box.

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

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 goblet squats with band around the knees
- 8m banded lateral walk e/s

Plyometrics: 8 rounds
- 1 box jump (35 cm #BoxJump )
- 1 depth jump (4 rounds at 50 cm, 4 rounds at 60 cm)

Box Back Squats #BoxBackSquat
- Warm up: 5x 25, 5x 35, 5x 45 kg
- Work: 5 rounds, 5x 50 kg

Handstand practice:
- 45" L-handstand hold e/s #LHandstand #Handstand

Cool down
- Lacrosse ball glutes, hamstrings
- Lacrosse ball pecs, lats
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 5 - day 2

Warm up:
- 0,5 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march step
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squat 3" pause e/s
- 10 goblet squats with band around the knees (12 kg)
- 8m banded lateral walk e/s

Plyometrics: 10 rounds
- 1 box jump (start low, build in height) 2x 25cm, 2x 28 cm, 2x 30 cm, 2x 31 cm, 2x 34 cm, 1x 35 cm (new PR!) #BoxJump #PR
- Rest as needed

Squats: 20 min EMOM
- Odd minute: 2 back squats 32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg #BackSquat
- Even minute: 2 front squats 22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg #FrontSquat

Core: 3 rounds
- 60" plank
- 10 banded clam shell side plank e/s

Cool down
- 55" dead hang on the bar
- 2 mins reclined hero (instead of couch stretch e/s)
- 3 mins leg up the wall
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 4 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 10 deadbugs
- 10 side plank rotations e/s
- 2 rounds
- 8 m banded lateral walk e/s
- 5 dual front rack KB squat (8 kg KBs)
- 10 banded glute bridges

Plyometrics: 10 rounds
- 1 depth jump (50 cm) into 1 box jump (30 cm) #BoxJump

Deadlift: 6x4 #deadlift
- Warm up: 4x 45 kg (this was my 1RM in May '22), 4x 55 kg
- Work: 4x 60 - 63 - 66 - 69 - 72 - 75 kg

Cool down
- Lacrosse ball hamstrings, glutes, lats
- 10 min erg bike

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 3 - day 6

Warm up:
- 4 min erg bike
- 3 rounds
- 3 ATG squats e/s
- 15" adductor plank e/s
- 1 single leg box (stacked plates) jump e/s (13 cm)
- 4 dumbbell deadlifts into 4 thrusters (8 kg)

Front squats #FrontSquat
- Warm up: 5x 15 kg, 5x 20 kg, 5x 25 kg, 5x 30 kg
- Work: 5x 5 35 kg

Plyo & Core: 6 rounds
- 3 box jumps (31 cm) #BoxJump
- 16 m front rack carry (20 kg)
- 2 min rest

Cool down
- Lacrosse ball glutes, hamstrings, pecs, lats

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 2 - day 2

Warm up:
- 2 rounds
- 4 ATG squats 3" pause e/s
- 8 m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs (5 kg)
- 8 KB taters (10kg)
- 3 single leg wallball around the world (e/s e/d)

Plyometrics: 8 rounds
- 1 single leg broad jump e/s (~1m)
- 1 box jump (added 1cm = 31 cm!) #BoxJump

Box Back Squats: 5 rounds #BoxBackSquat
- 5 box back squats (55 kg)
- rest as needed
- (warm up rounds at 25 kg, 35 kg & 45 kg)

Ankle rehab: 3 rounds
- 10 KB raises e/s (6 kg)
- rest as needed

Cool down
- Lacrosse ball glutes
- Lacrosse ball hamstrings

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 1 - day 2

Warm up:
- 2 rounds
- 4 ATG squats with 3" pause at bottom, e/s
- 8 m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs
- 8 KB taters (10 kg)
- 3 single leg wallball around the world (e/l e/s)

Plyometrics: 10 rounds
- 1 box jump (30 cm) #BoxJump
- Rest as needed

Squats: 20 min EMOM
- Odd min: 2 back squats, increasing weight (32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg) #BackSquat
- Even min: 2 front squats (22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg [this is btw a #PR - I haven't front squatted in ages, and the last 1RM was 35 kg]) #FrontSquat

Cool down
- Lacrosse ball glutes
- Foam roll hamtrings
- Foam roll quads
- Lacrosse ball pecs
- Lacrosse ball lats

Still sore from Friday & Saturday, I felt the last squats in my quads a lot. Tomorrow I'm doing 12 days of Christmas wod, so that'll be fun: I will just pass out at dinner and don't give a fuck about what kind of bullshit goes on 🤣

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 8 - day 2

Warm up:
- 1 km walk
- 6 min erg bike
- 3 rounds
- 8 m banded lateral walk e/s
- 2 single leg broad jump e/s
- 10 straight leg wall dead bugs

Plyometrics: 8 rounds
- 1 single leg broad jump e/s
- 1 box jump

Arm pump: 7 rounds going up in weight (start light, end moderate)
- 5 barbell strict press (15 kg - 17 kg - 18 kg - 20 kg - 21 kg - 22 kg - 23 kg)
- 5 barbell bent over rows (15 kg - 18 kg - 20 kg - 22 kg - 25 kg - 28 kg - 30 kg)
- 2 min rest

Cool down
- 1 min pec smash e/s
- 1 min tricep smash e/s
- 1 min lat smash e/s
- 1 km walk (in the sleet)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SingleLegBroadJump #BoxJump #StrictPress #BentOverRow