Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

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#core class! Been a while.

4x
* 30" Tuck-Ups
* 30" Lat Pull Bridge March (with 10kg DB)
30" Single Dumbbell Sit-Ups (10kg)
30" Dumbbell flutter Kicks (10kg)

2x E2MOM 10'
* 25 Wall Balls (12lbs) + max Sit-Ups
* 25 Russian Kettlebell Swings (16kg) + max Sit-Ups
* 20 Box Jumps (20") + max Sit-Ups
* 20 Sumo Deadlift High Pulls (16kg) + max Sit-Ups
* Rest

This one was a killer. Finished 226 Sit-Ups, so I'm happy - my buttocks are less happy about the sit-up burn that I got there :/

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Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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#workoutOfTheDay

First some back squats:

6 sets, each 1'30" 1 set
* 2 Back Squats @ 65% 1RM (so 72kg)

The #Workout: "Gene Autry"

AMRAP 15'
* 40 kcal Bike Erg
* 40 Air Squats

Finished 3 rounds and 35 reps, with times

3'48" - 4'03" - 4'24"

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Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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#workoutOfTheDay

Patser-uurtje

4 sets, every 2'30" 1 set:
* 5 Strict Presses @ 30kg

EMOM 16'
* 40" Dumbbell Frontal Raises & Dumbbell Lateral Raises (2x4kg, shoulder said no to more)
* 6/6 Meadows Rows (with 32.5kg)
* 10 Skull Crushers (with 2 7.5kg dumbbells)
40" Weighted Hollow Hold (first two with 10kg plate, last two with 15kg plate)

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