#workoutOfTheDay

Bar muscle up program week 6 day 1

EMOM 12'
* 5 Entry Jumps + Knee Raises
* 6 Box Turnovers (higher)
* 5 Deadstop Knee to Bar

4x
* 1 Weighted Pull-Up @ 6.5kg
* 2 explosive pull-ups
* 30" L-Sit

3x
* 3 Ring Dips

#wod #workout #fitodon #gym #fitness #endgame #crossfit #functionalfitnessEndgame

23 dias para eu voltar para o cross.  

Voltando, vou aproveitar para aprender o hook grip com carga mais baixa no LPO e pegar o condicionamento físico para fazer um Murph bom no fim de ano.

A árvore de natal fica com Deus.  

#crossfit

BCROSSRUN 12: Áďa a Lucka

https://vhsky.cz/w/bPw2qK4xJqpVvfBRKwCuQn

#workoutofTheDay

Bar Muscle Up program, week 5 day 2

Warm-up was some biking and 10' of Go-WOD.

EMOM 12'
* 5 Kipping C-Swings
* 6 Box Turnovers
* 6/6 Single Arm Half Kneeling Lat Pulldowns

4x
* 1 Weighted Dip with 3kg dumbbell
weight:: 3kg
* 20 V-Ups

3x
* 4 Explosive Pull-Ups

Babysteps. But it's going.

#workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

Today's #Workout

Hamstring work: 3 rounds
- 10x foam roller glutes bridges
- 2x 30" hamstring tantrums
- 5x 8m shuttle run

Push up work:
- max effort banded push ups (14 pushups with 40 kg purple band at 44 cm from the floor)
- rest 5 mins
- 5 min EMOM: 50% of max effort banded push ups (7)

Push up accessory: 2 rounds
- 30" hollow hold
- 20 DB press deadbugs (6 kg)

Shoulder work: 3 rounds
- 12 banded extensions
- 12 banded angels
- 12 banded lateral abductions e/s

Bit of everything today. Those banded push ups are fun to do & feel way better than elevated push ups 😊

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

#workoutOfTheDay

First part was 6 rounds of 2 squat cleans - every 2' 1 round.

Started at 40kg because unsure, coach told me to up to 45kg for the second. 48kg, 48kg, 50 and ended on 52kg with the feeling I had spare. 52kg is also the heaviest I've ever squat cleaned, so I'm not mad :D

Knee did not really complain. Using the knee sleeves keeps reminding me to push out my knees in squat.

Second was the #wod: "Clafoutis". Scaled because of painful right wrist.

10 rounds
* 15 wall balls @ 12lbs
* 3 inchworms

Finished in 12'58"

I also didn't die on coughing fits or anything :)

#workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

Today's #Workout

Mobility: 15 min GoWod + 15 min bike @ chill pace

Warm up:
- 2 rounds
- 30" machine
- 8 alternating world's greatest stretch
- 10 bootstrap squats
- 10 alternating Cossack squats
- 2 rounds (pvc -> barbell)
- 5 muscle cleans
- 5 front squats
- 5 tall cleans
- 5 squat cleans empty barbell

Strength: Squat cleans 6x 2:00 #SquatClean
- 2 squat cleans @ 80% 1rm or PRE8: 30 - 32 - 34 - 35 - 35 - 35 kg

Workout: "Clafoutis" 10 RFT, timecap 18:00, scaled to
- 15 wall balls, 3kg
- 2 half wall walks
Finished in 16:04

Added weight on the cleans because coach said so. And had a mini breakdown half through the clafoutis because that's how I roll apparently. Also, hemi-headache on going, so much fun

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

Hoy, en #CrossFit, somos 8 chicas y 2 chicos.
ENTRENADOR: Buenos días, chicas.
UNO DE LOS CHICOS: Bueno, hay dos chicos.
ENTRENADOR: Buenos días, chiques.

Casi corto el calentamiento para aplaudir.

Eso sí, un "OLE" se me ha escapado.

#gymgirl