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#METCON
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"Soft Launch"
#METCON
#AMRAP 30'
* 400m run
* 7 Chest-to-Bars
* 14 Sit-Ups
* 21 Front Squats (34/52)
Scaled to
* 800m Bike Erg
* 7 Jumping Pull-Ups (4 10kg plates underfoot, so my wrist came to the bar)
* 14 Sit-Ups
* 21 Front Squats with 30kg on the bar
Finished 6 rounds and was at the 400m of the bike when the time ran out.
#crossfit #endgame #FunctionalFitnessEndgame #fitodon #fitness #gym #weightlifting #workout #wod
#calisthenics - #handstand program
https://calisthenics.jp/handstand-program/
Level 1 (x3):
1️⃣ kneeling finger press x10
2️⃣ pike finger press x12
3️⃣ elevated pike finger press x15
#strength (x3):
4️⃣ banded pull-up x4
#metcon (x5):
5️⃣ jump-over-bar burpee x8
6️⃣ clean x6 @ 12kg
7️⃣ KB swing x10 @ 16kg
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
#metcon #metcon-reset #interval #workout
At the end of a training session.
4 rounds of
- 20 unbroken russian twists (with wallball, KB)
- 15 cal SkiErg
- 3 unbroken wall walks
- 10 cal Echo Bike
- 60 seconds rest
Arrange the equipment for minimal transition times.
Pick weight for the twists.
Try to be efficient on the SkiErg.
Tap the wall for all three wall walks. Don't rest at any point during the wall walks (e.g. lay on the ground for a bit).
Go YOLO on the Bike.
Breath during the rest.
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
Strength (x5):
*️⃣ push press x4 @ 26kg
#metcon (x5):
1️⃣ hang snatch (x9) @ 12kg
2️⃣ hanging knees to chest x9
3️⃣ overhead walk 60s @ 5kg
4️⃣ tricep push-up (on knees) x12
Below my lousy execution of snatches 😂🙅♀️
After a week of rest I'm still recovering from my injured calf, so it was upper body today.
Not sure how long I should postpone #running, there are only 4 weeks left until the 10k. Calf still bothers me 😞
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