Today's #Workout

Warm-up:
- 14/20 cal ski erg
- 2 rounds
* 10 med ball thrusters
* 6/6 dead bugs
* 3 5" wall facing overhead squat (up close & personal)

#Mobility
- 30" hang
- 30" frog pose
- 3/3 frog pose thread the needle & twist open

#Weightlifting
Power snatch / squat snatch / overhead squat practice with PVC then 5x e2mom (touch & go, 17kg):
- 1 power snatch
- 2 squat snatch
- 1 overhead squat

For Time, time cap 20':
- 1500 m ski erg
- 1' rest
- 150 wall balls (did 3kg)
- 1' rest
- 15 squat snatch (17kg - got time capped at 10)

Some days I really really question my sanity.

#CrossFit #CrossFitForYoga #StrengthTraining #Metcon #WOD #WorkoutOfTheDay #Fitness #GymLife

3 ways I hacked a treadmill to do a MetCon workout

https://medium.com/@metconmonkey/3-ways-i-hacked-a-treadmill-to-do-a-metcon-workout-a920192e20ad

#5krun #fitness #crossfit #metcon #metconmonkey

#Crossfit

12 min #metcon
35 single jump ropes
-5-10-15-20-25-30 hanging leg raises (subbed some v ups in the later sets)

#weightlifting
7x2 strict press at 90% RPE (I did as heavy as I could which was 70lbs)
supersetted with 40lb db weighted glute bridges X 10

Yesterday's #workout wiped me out, so posting it today 😅

#StrengthTraining
- 15 mins to build to a heavy dead lift (60kg again with good form!)
- 5x 1 dead lift every 2:30 (60-60-60-62-62kg)

#Metcon For Time:
18-15-12-9-6-3
- dumb bell box step over
- dumb bell snatch
- 150 m run

Used a 7,5 kg dumb bell, tripped on the box steps over so those were unloaded for the rest, and got time capped at 14:00 with the last round to go. Oh well!

#CrossFit #CrossfitForYoga #Fitness #WeightLifting #WorkoutOfTheDay #WOD

#workoutoftheday #crossfit

Strength (x5):
*️⃣ snatch-grip deadlift x5 @ 72kg

#metcon (x5):
1️⃣ deadlift x12 @ 37kg
2️⃣ front rack forward lunge x12 @ 22kg
3️⃣ running 90s
4️⃣ box jump over x12

#lowerbodyworkout #highintensityworkout #fitness #fitodon #mastodonfit

#workoutoftheday

Strength (x5):
*️⃣ banded push press x5 @ 24,4kg

#metcon (x5):
1️⃣ banded push press x12 @ 12kg
2️⃣ TRX row x12
3️⃣ hanging knees to chest x6
4️⃣ overhead squat x9 @ 10kg

OH squat are killing me, it's so damn difficult to keep the bar straight above the head 😣
My shoulders are on fire, I'll definitely feel this tomorrow 😅

#crossfit #weightlifting #fitness #fitodon #mastodonfit

#workoutoftheday

Strength (x5):
*️⃣ banded power clean x5 @ 24,4kg

Metcon (x5):
1️⃣ hanging legs raise x12
2️⃣ burpee + bar hold x9
3️⃣ banded power clean x12 @ 19,8kg
4️⃣ ground to overhead raise x12 @ 8kg

First lap I attempted burpee + pull-up, but I managed to do only 6 properly and then all I could achieve was hold my weight at the bar for few seconds. This combo is brutal 😣! Looking forward to improve my pitiful performance in future.

#fitness #crossfit #metcon #mastodonfit #fitodon

#WorkoutOfTheDay

Warm Up
3x 30"/30"
Wall Sit / Single Unders
1' Deep Squat

2x 10 Banded Air Squats
2x 8/8 meter banded side shuffle
2' practice double unders
10 Back Squats with empty bar

Skill

Practice inverted burpee
#EMOM 12'
5x Candlestick to shoulder stand
30" Handstand Hold
6 Burpees

#MetCon - "Touring Circus"
#AMRAP 15
5 Inverted Burpees
10 Back Squats (3/4 bodyweight) - ended at 45kg
15 Double Unders

I finally managed to get the hang of double unders!

And the back squats was a #PR too ;)

#wod #endgame

Yesterday's #workout

Warm-up, 7 min AMRAP with partner:

P1:
5-10 ring rows
10 kettlebell deadlifts
5 box step ups
15 second hollow hold

P2:
row

Some mobility & work on deadlifts (romanian, standard & sumo high pull)

Strength:
- 15 min to build to heavy dead lifts
- 12e3mom: 5 deadlifts (so 5x5): got up to 52,5kg, trying to work on pulling shoulders back

Metcon: 10 min AMRAP:
3-6-9-12-....
- Sumo deadlift high pull (20kg for me)
- Box jumps (step ups for me) step downs.

I did 7 full rounds (aka up to the 21 reps)

#CrossFit #CrossfitForYoga #WOD #Fitness #StrengthTraining #METCON #WorkoutOfTheDay

Today's #metcon followed by a mobility session
#fitness #crossfit #workout #workoutoftheday

A #sweaty start to #Tuesday. #AMRAP #gym #WorkOut #fitness #metcon

#EMOM day today #fitness #metcon #wallball #ballslam #situps

#EMOM day today #fitness #metcon #wallball #ballslam #situps

Getting the heart working #amrap #fitness #metcon

I'm able to do most of the classes at my gym, but it's 2 days after my first #metcon class and I'm *still* aching, after thinking I was going to throw up halfway through. Intimidating, but will probably go back. The last time I felt like that was during my first ever spin class years ago, when the only reason I didn't leave when I thought I was going to, er, throw up halfway through was because I couldn't get past the other bikes. (I didn't!).

Yesterday's #metcon was surprisingly difficult which consisted of very basic movements (kettle bell swings into burpees into abmat sit ups), but this arrangement kept my heart rate up pretty high (80-90%) for  about 87% of the workout.