OK, so today my trainer wanted to work on my form, specifically the cues to stay fully upright during the squat movement so we did some #FrontSquat

3x8 @ 30kg.

Then 3x5 #BackSquat @ 60kg.

Today's #Workout

Mobility: 2 rounds
- 10 banded pass overs
- 10 manmakers

Warm up: 8 min AMRAP
- 3 power snatch (empty bar, 15 kg)
- 3 2" pause front suqat (emtpy bar, 15 kg)
- 10 deadbugs
- 4 up-downs
- 8 box step ups

Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) #PauseFrontSquat #FrontSquat
- 35 kg
- 36 kg
- 37 kg
- 38 kg
- 39 kg
- 40 kg

Workout: Camaro (scaled to)
- 2 rounds:
- 15 power snatch (empty 15 kg bar)
- 15 bar facing burpees
- Finished in 4:37
- At minute 6: 2 rounds:
- 12 overhead squats (empty 15 kg bar)
- 12 burpee box step overs (20 in)
- Finished in 4:26
- At minute 12: 2 rounds:
- 10 squat snatch (emtpy 15 kg bar)
- 10 burpee box get over (24 in)
- Finished in 4:55

Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo & scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.

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

🏋️ Tips for Dumbbell Front Squats ↕️

🦵Dumbbell front squats are an excellent lower-body exercise that builds strength in the quads, glutes, and core while improving mobility and stability.

👉 Hold Dumbbells in Front Rack Position

👉 Feet Shoulder-Width Apart

👉 Engage Your Core

👉 Descend with Control

#dumbbell #frontsquat #exercise #workout #lowerbody #legs #legsday #strength #quads #glutes #core #mobility #stability #technique #tips #onlinecoach #onlinepersonaltrainer

Today's #Workout

Mobility:
- 15 Hip CARS each side
- 15 90/90

Warm up: 8 min AMRAP
- 10 deadbugs
- 10 Cossack squats
- 10 Kip swings
- 3 broad jumps
- 3 front squats (25 / 30 kg)

Strength: Front squats 5x3 #FrontSquat
- 39 kg
- 40 kg
- 41 kg
- 42 kg
- 43 kg

Workout: 3 rounds, 5 mins each
- 10 knee raises
- 10 burpee broad jumps
- 10 tuck ups
- 10 burpee broad jumps
- 10 knee raises
- rest until the 5 mins are up
- 3:03 / 3:06 / 2:58

Happy my "engine" is not completely gone after 6 months of mostly strength training and little cardio / HIIT workouts.

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

Today's #Workout - Strength training upper body week 7 - day 6

Warm up:
- 5 min erg bike
- 2 rounds
- 8 m banded lateral walk e/s
- 5 down dog to cobra
- 10 overhead deadbugs (5 kg)
- 2 rounds
- 10 American KB swings (12 kg)
- 10 goblet squats (12 kg)

Front squats #FrontSquat
- Warm up: 5x25 kg, 5x 30 kg
- Work: 5 rounds
- 5x 35 kg
- 2 min rest

Plyo + Core + Grip: 5 rounds
- 3 Tuck jumps
- 3 Broad jumps
- 10 weighed sit ups (8 kg)
- 32 m farmer carry (2x 16 kg)

Cool down
- Lacrosse ball hamstrings, pecs, lats, glutes

Last training of this program, my upper body strength has increased nicely, I can see my biceps & triceps when I flex 😅 Now I just need to decide how I plan my next weeks / months

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 5 - day 2

Warm up:
- 0,5 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march step
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squat 3" pause e/s
- 10 goblet squats with band around the knees (12 kg)
- 8m banded lateral walk e/s

Plyometrics: 10 rounds
- 1 box jump (start low, build in height) 2x 25cm, 2x 28 cm, 2x 30 cm, 2x 31 cm, 2x 34 cm, 1x 35 cm (new PR!) #BoxJump #PR
- Rest as needed

Squats: 20 min EMOM
- Odd minute: 2 back squats 32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg #BackSquat
- Even minute: 2 front squats 22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg #FrontSquat

Core: 3 rounds
- 60" plank
- 10 banded clam shell side plank e/s

Cool down
- 55" dead hang on the bar
- 2 mins reclined hero (instead of couch stretch e/s)
- 3 mins leg up the wall
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 3 - day 6

Warm up:
- 4 min erg bike
- 3 rounds
- 3 ATG squats e/s
- 15" adductor plank e/s
- 1 single leg box (stacked plates) jump e/s (13 cm)
- 4 dumbbell deadlifts into 4 thrusters (8 kg)

Front squats #FrontSquat
- Warm up: 5x 15 kg, 5x 20 kg, 5x 25 kg, 5x 30 kg
- Work: 5x 5 35 kg

Plyo & Core: 6 rounds
- 3 box jumps (31 cm) #BoxJump
- 16 m front rack carry (20 kg)
- 2 min rest

Cool down
- Lacrosse ball glutes, hamstrings, pecs, lats

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Talking about 💬 Dumbbell Front Rack Squats

1️⃣ Rest the dumbbells on the front of your shoulders with your elbows pointing forward and slightly up.

2️⃣ Hold the dumbbells lightly to avoid unnecessary wrist strain.

3️⃣ Keep your elbows elevated to prevent the dumbbells from pulling your torso forward.

4️⃣ Engage your core muscles throughout the movement to protect your lower back.

#dumbbell #frontsquat #squats #legs #legsworkout #quads #hamstrings #glutes #onlinecoach #onlinepersonaltrainer