#workoutOftheDay

#core class

4x
* 30" Stationary Bear Crawl
* 30" Russian Twists (with 8kg medball - the 20lbs seems to have vanished)
* 30" Plank Hold
* 30" Hollow Hold
* 1' Rest

5x AMRAP 3'
* 16m Pike Walks
* 10 Bicycle Crunches (L+R=1)
* 10 Mountain Climbers (L+R=1)
* Max Toes-To-Bar

Finisher: Wall Sit Medball Pass

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Mobility: 22 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 8 m lizard crawl
- 10 PVC pass throughs
- 5 PVC muscle snatches
- 5 PVC overhead squats
- 5 scapullar pull ups

Strength: Snatch Complex 10min E2MOM #SnatchComplex
- 2 power snatches + 1 snatch balance (23 kg)

Workout: "Lime Green", 6 RFT, time cap 14 min, scaled to
- 2 half wall walks
- 8 overhead squats (15 kg)
- 10 ring rows
Finished in 12:21

All the overhead stuff and my shoulders & wrists does not play nice along. But happy my half wall walks were consistent and working on shoulder stabilizing on overhead squats.

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

#workoutOftheDay

First a snatch complex. Normally with balance squat snatches, but since _knee_ snatch push presses.

5 sets (1 set per 2') of
* 2 touch-and-go power snatches
* 1 snatch grip push presses
with 30kg on the bar.

The workout was "Lime Green"

6 rounds for time, time cap 14'
* 3 Wall Walks
* 18 russian kettlebell swings (@ 24kg)
* 12 Kipping Pull-Ups

I got timecapped in the 6th round, finished 5 rounds and 1 wall walk ;)

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

#workoutOfTheDay

#strongman!
E2MOM 36', teams of 2, 3 rounds in total, divide totals equally

* 8 Axle Bar Clean and Presses You-Go-I-Go (35.5 ➡️ 40.5 ➡️ 45.5kg)
* Suitcase Carry You-Go-I-Go with 30kg suitcase (I have a lot of baggage it seems)
* 10/10 Single Leg Glute Bridges (15 ➡️ 17.5 ➡️ 22.5kg)
Sled Push You-Go-I-Go (110 ➡️ 110 ➡️ 135kg)
* 20 Seated Box Jumps
* 24 Dumbbell Bicep Curls (2x10kg)

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

Today's #Workout is a strongman session

Mobility: 6 mins GoWod

Workout: 36 min E2MOM teams of 2
- 8 Axle bar clean & press (20 - 25 - 30 kg) ygig
- Suitcase carry (30 kg) ygig
- 10 Bulgarian splits e/s
- Sled push (110 kg) ygig
- 20 seated box jumps (16in) ygig
- 24 DB hammer curls (7,5 - 7,5 - 8 kg) ygig

After another long day in the office, this was a much needed, fun, chill **and** challenging workout.

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