#workoutOftheDay

First part was strength - find a 1RM strict press. Previous was 43kg, this time I got to 47 kg :)

#workout "Red Sox" - intermediate version (scaled)

3x, 1 set every 5'

* 60 Single Unders
* 20 Push-Ups
* 40 Single Unders
* 15 Dumbbell Bench Presses (with 2x15kg)

Finished the first round in 2'15" - way too fast. Coach suggested practicing on my double unders from the second set, so there the times were 3'51" (with 1x double under practice) and 4'14" (with 2x double under practice)

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

#workoutOftheDay

#core class

4x
* 30" Stationary Bear Crawl
* 30" Russian Twists (with 8kg medball - the 20lbs seems to have vanished)
* 30" Plank Hold
* 30" Hollow Hold
* 1' Rest

5x AMRAP 3'
* 16m Pike Walks
* 10 Bicycle Crunches (L+R=1)
* 10 Mountain Climbers (L+R=1)
* Max Toes-To-Bar

Finisher: Wall Sit Medball Pass

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

#workoutOftheDay

First a snatch complex. Normally with balance squat snatches, but since _knee_ snatch push presses.

5 sets (1 set per 2') of
* 2 touch-and-go power snatches
* 1 snatch grip push presses
with 30kg on the bar.

The workout was "Lime Green"

6 rounds for time, time cap 14'
* 3 Wall Walks
* 18 russian kettlebell swings (@ 24kg)
* 12 Kipping Pull-Ups

I got timecapped in the 6th round, finished 5 rounds and 1 wall walk ;)

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

#workoutOfTheDay

#strongman!
E2MOM 36', teams of 2, 3 rounds in total, divide totals equally

* 8 Axle Bar Clean and Presses You-Go-I-Go (35.5 ➡️ 40.5 ➡️ 45.5kg)
* Suitcase Carry You-Go-I-Go with 30kg suitcase (I have a lot of baggage it seems)
* 10/10 Single Leg Glute Bridges (15 ➡️ 17.5 ➡️ 22.5kg)
Sled Push You-Go-I-Go (110 ➡️ 110 ➡️ 135kg)
* 20 Seated Box Jumps
* 24 Dumbbell Bicep Curls (2x10kg)

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

#workoutOfTheDay

First part was gymnastics, ring muscle up work preparations:

EMOM 9'
* 8 Feet Assisted Strict Pull-ups
* 8 Bench Dips
*1' Rest

#wod "Forest Green"

in 6'
* 24-18-12 kcal Bike Erg
* 21-15-9 American Kettlebell Swings (with 16kg)

1' Rest

in 6'
* 24-18-12 kcal Bike Erg
* 16-12-8 Toes-To-Bar

1' Rest

in 6'
* 16-12-8 Toes-To-Bar
* 25-15-9 American Kettlebell Swings

First part I managed to just finish in 5'58". Second part I only got to the last part of biking, and the third part to the last of the toes-to-bar.

Still dealing with knee issues, so lost time on the bike.

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

#workoutOfTheDay

#foundations day - focus pull-ups

3x
* 30" Hollow Hold
* 10/10 Barbell Single Arm Bent Over Rows (20kg for the first round, 25 for the rest)
* 10 Cuban Presses (2 2.5kg plates)
* 10 Scapular Pull-Ups
* 1' Rest

3x
* 2 Negative Pull-Ups
* 10 Banded Tricep Extensions (35kg resistance)
* 10 Lat Pull Downs (35kg resistance)
* 1' Rest

EMOM 20'
* 8 Kipping Pull-Ups
* 8/8 Single Arm Dumbbell Rows with 17.5kg
* 3 Negative Pull-Ups
* 12 Hollow Hold Lat Raises with plate (10kg)
* 1' Ski Erg

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

#workoutOfTheDay

#core class saturday

4x
* 30" Hollow Hold
* 30" Banded Good Mornings
* 30" Plank Hold (started with a 10kg plate on the lower back, increased by 5kg each round to 25kg)
* 30" Waiter Walk (15kg plate)
* 1' Rest

AMRAP 25'
* 400m Ski Erg
* 30 American Kettlebell Swings (20kg)
* 20 slow Push-Ups
* 10 Toes-To-Bar
* 15 Strict Dumbbell Presses (2x12.5kg)

This one was deadly. Finished 2 rounds, 400m Ski, 30 swings and 10 push-ups.

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

#workoutOfTheDay

Another #strongman with @sadedoes

E2MOM 36', teams of 2, 3 rounds in total, divide totals equally in you-go-i-go format

* 24 Axle Bar Deadlifts with 60.5kg on the bar
* 128m Farmer Carry with 2 20kg kettlebells
* 12 Cleans + Strict Presses with 25kg
* 96m Yoke Walk with 63kg
* 24 Weighted Box Step-Ups (15/20/20kg)
* 24 Sandbag To Shoulder

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

#workoutOfTheDay

Today was normally a #wod with just rowing and running - two things I am currently skipping because of my ongoing knee issue.

I did do the strength piece:
4x

3 deadlifts @ 75% 1RM. For me that's 120kg. Went fairly easy except for holding grip.

Afterwards did a GoWOD routine and 45' of easy biking, to help my knee recovery.

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

#workoutOfTheDay

First part was strength - clean & jerk. Normally squat cleans, but I did power cleans (to avoid squats stressing my knee)

EMOM 10'
* 1 Clean And Jerks @ RPE7 - 35kg on the bar.

The #Workout: "Flamingo Park"

8 rounds for time, time cap 12'
* 12 GHD Sit-Ups or 15 V-Ups (3 and 5 rounds)
* 4 Deadlifts @ 102kg

Finished in 9'54"

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