Today's #Workout

Hamstrings: 3 rounds
- 10x bridges on foam roller
- 2x (30" work / 60" rest) hamstring tantrums
- 5x 8m shuttle runs

Push ups: 3 rounds
- 25 elevated push ups, unbroken (20in box)
- 2 min rest

Accessory: 3 rounds
- 45" weighed plank on hands
- 45" side plank on hand e/s

I am annoyed by how much I have lost on Mayhem's programming when it comes to push ups, planks & pull ups, that I had gained through specific programming

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#workoutOfTheDay

#core class

4x
* 30" Shuttle Runs
* 30" Banded Good Mornings
* 30" Hollow Hold
* 30" Side Plank
* 1' Rest

AMRAP 25'
* 10 Bicycle Crunches (L+R = 1)
* 20 Weighted Sit-Ups (10kg db)
* 30 Russian Kettlebell Swings (24kg kettlebell)
* 800m Bike Erg

Finished 3 rounds and 60 reps

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Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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#workoutOfTheDay

"Q's Birthday Workout" (box member turned 29 today)

AMRAP 29'
* 28 Hanging Knee Raises
* 20 Burpees To Target
* 15 Ring Rows
* 9 Pike Push-Ups
* 5 Deadlifts @ 97kg

I finished 4 rounds and 5 reps, having the dizzies after round 3. It was really waaay to hot.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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#workoutOfTheDay

Also: way too warm, so not going all out

First part was deadlifts (yay!)

4 sets, ever 2' 1 set of 2 Deadlifts @ 80%.
I ended at 120kg, which is 8kg below my 80%, but it was already plenty hot without killing myself on this.

The #Workout: "Swole Team Six"

EMOM 20'
* 12 kcal Bike Erg
* 12 Sit-Ups

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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