Bar Muscle up program, week 6, day 2.
Super frustrating. Everything hurt, nothing went well.
EMOM 12'
* 5 Entry Jumps + Knee Raises
* 6 Box Turnovers (higher)
* 5 Deadstop Knee to Bar
4x
* 1 Weighted Dip @ 3kg
* 20 V-Ups
3x
* 4 Pull-Ups
Extremely MEH. I honestly wonder if I even have the mobility range in my shoulders to do this.
#crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness
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.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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"
#crossfit #wod #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting
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.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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)
#wod #crossfit #workout #endgame #functionalfitnessEndgame #fitodon #gym #fitness
Today's #Workout
Mobility: 15 min GoWod
Warm up:
- Practice rounds:
- 30" plank
- 20x alt shoulder taps in plank
- 10" single arm plank e/s
- 10" single arm plank feet on 20in box e/s
- 3 rounds
- 10" single arm plank feet on 20" box e/s
- 1 min rest
- 4 leg raises in pike handstand e/s
- 1 min rest
Gymnastics: Handstand focus - 8 min EMOM
- 1 pike handstand around the wold e/d (these did not go at all)
- 30" hollow hold
- 6-8 alt shoulder taps in plank w/ feet on box
- 30" superman hold
Workout: "Annie Oakley" for time (time cap 18 min), scaled to
- 40 - 30 - 20 - 10 box step ups
- 2 half wall walks after each set
Finished in 9:30
This felt frustrating and not like I got any decent workout. My right shoulder kept pinching in anything close to a handstand + the around the worlds just did not go at all
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
First part was gymnastics work - working towards a (very far in the future?) handstand walk.
EMOM 8'
* 1 Box Pike Around The World per side
* 35"' Hollow Hold
* 3/3 Box Pike Shoulder Taps
* 35" Superman Hold
The #wod was "Annie Oakley"
40-30-20-10 Box Jumps (20" box)
4 Box Pike Push-Ups each round
Finished in 8'02"
This was my first time in a long while doing box jumps again. Felt ok, right now my knee is a bit... sore is the wrong word, but present. We'll see what tomorrow brings.
On the other hand I had to scale for my right wrist which is now being an annoying bugger. #lesigh
#workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness
Jan ☕🎼🎹☁️🏋️♂️
sadedoes
Celle
