Today's #Workout

Mobility: 22 min GoWod

Warm up: 8 min AMRAP
- 30" machine
- 5 scapular pull ups
- 10 ring rows
- 3 world's greatest stretch e/s
- 5 PVC / Barbell front squats
- 4 down - ups

Gymnastics: 9 min EMOM ring muscle up focus
- Min 1: 4 toe assisted ring muscle up transitions
- Min 2: 4 toe assisted negative ring dips
- Min 3: rest

Workout: "Cardinals", for time, time cap 10 mins, scaled to: 15 - 12 - 9 - 6 - 3
- Front squats (25 kg)
- Bar facing burpees
Finished in 8:34

Body did not want to do anything on the rings - shoulders were not happy about the transitions or the dips, and the actual exercise (banded ring muscle ups) was a no go. The workout itself was OK, my usual scaled 🐢

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

Today's #Workout

Mobility: 30 mins GoWod

Warm up: 8 min AMRAP
- 30" jog
- 5 roll & reach
- 3 inchworms
- 5 muscle cleans (empty barbell)
- 5 strict press (empty barbell)
- 10 Russian KB Swings (8 kg)

Strength: 8 min EMOM
- 2x (power clean + push jerk) at 60-70% of 1RM = 22,5 kg

Workout: "Tigers" 2 rounds for time, time cap 18 mins
- 800 m run (I scaled to 4:30 min run, approx 600m)
- 50 American KB Swings (12 kg)
Finished in 13:48.

In hindsight I might have been able to finish within time cap while running the whole 800 m (+3-4 mins total) and be able to mark it as intermediate. But I ran, which is well, I ran.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #GymBroHour #StrongMan #StrongWoman

#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

Today's #Workout

Mobility: 22 min GoWod + banded 7s

Warm up: 7 min AMRAP
- 30" jump rope
- 5 half kneeling DB presses e/s (6 kg)
- 5 upright rows e/s (6 kg)
- 5 single arm bench press e/s (6 kg)
- 5 single leg V-ups e/s
- 3 shoulder presses (empty 15 kg barbell)

Strength: 15 mins to build to a heavy Strict Press #StrictPress
- 5x 20 kg
- 3x 23 kg
- 1x 25 kg
- 1x 27 kg
- 1x 28 kg
No PR today, shoulder was not happy

Workout: "Red Sox", intermediate amounts, scaled movements, 3x 5:00
- 60 single unders
- 20 elevated push ups
- 40 single unders
- 15 DB bench press (7,5 kg)
Finished in 3:12 (went in too hot) - 3:55 - 4:01

Bit annoyed at my shoulder not getting to the previous PR, but happy that it does not hurt when lowering the bar again.

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