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#crossfit

6 posts5 participants0 posts today
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility:<br>- 20 alternating 90-90<br>- 10 alternating 90-90 into hip thrust<br>- 60 sec squat hold</p><p>Warm up: 8 min AMRAP<br>- 10 alternating Cossack squats<br>- 10 banded good mornings<br>- 10 up-downs<br>- 10 deadbugs<br>- 5 (empty barbell) backsquats</p><p>Strength: 20 rep backsquat <a href="https://fedi.kcore.org/tags/BackSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>BackSquat</span></a><br>- 10x 25 kg<br>- 10x 35 kg<br>- 15x 40 kg<br>- 20x 45 kg</p><p>Workout: "Dee Dee" 5 x (2 min work - 2 min rest) <a href="https://fedi.kcore.org/tags/DeeDee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>DeeDee</span></a><br>- 12 cal erg bike (set at 8)<br>- 10 front squats (25 kg)<br>- max bar facing burpees<br>Did: 7 - 7 - 5 - DNF - 3 burpees</p><p>At round 2 I got a side stitch, I managed to finish round 3, but did not finish round 4 (at squat nr 5 I just couldn't go further) so I took some extra rest &amp; managed to finish round 5.</p><p>After all the squats, my legs are shot.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p><a href="https://fedi.kcore.org/tags/Foundations" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Foundations</span></a> class, focus <a href="https://fedi.kcore.org/tags/pullups" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>pullups</span></a> </p><p>Warm-Up:</p><p>3 rounds<br>* 15 Banded Face Pulls<br>* 15 Banded Lat Pull Downs<br>* 15 Banded Tricep Extensions<br>* 1' rest</p><p>3 rounds<br>* 10 Dumbbell Flies (@ 7 / 8 / 9kg)<br>* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)<br>* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)<br>* 1' Rest</p><p>3 rounds<br>* 5 Ring Rows (3 sec down)<br>* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)<br>* 3 Negative Pull-Ups<br>*1' Rest</p><p>The actual <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a>: <br><a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>EMOM</span></a> 20'<br>* 6-10 Challenging Ring Rows<br>* 5 Negative Pull-Ups<br>* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)<br>* 30" chin over bar hold<br>* 50" Ski Erg</p><p>My poor arms :p</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p><a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Core</span></a> session</p><p>4x<br>* 30" Hollow Hold<br>* 30" Dumbbell Pinch Grip Hold (6, 7, 8 and 8kg DB's)<br>* 30" Sit-Ups<br>* 30" Knee Raises<br>* 30" Rest</p><p>5x5'<br>* 100m Farmer Carry (with 2x20kg)<br>* 15 Weighted Sit-Ups (14lbs medball)<br>* 15 Knees-To-Elbows<br>* Collect 30" Tuck Hold</p><p>My grip is shot after this <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a>...</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p>First some gymnastics:</p><p>6' <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>EMOM</span></a> <br>* 6-8 Chin Ups<br>* 5-7 Strict Pull-Ups</p><p>That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.</p><p><a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a>: "Numbuh Four"<br>* 10 Squat Snatches (47.5/70)<br>* 10 8m Shuttle Runs<br>* 30 GHD Sit-Ups<br>* 10 Squat Snatches<br>* 30 GHD Sit-Ups<br>* 10 8m Shuttle Runs<br>* 10 Squat Snatches</p><p>Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.</p><p>So I scaled it to<br>* 10 Squat Snatches @ 7.5kg<br>* 15 kcal Bike Erg<br>* 30 V-Ups<br>* 10 Squat Snatches<br>* 30 V-Ups<br>* 15 kcal Bike Erg<br>*10 Squat Snatches</p><p>Finished in 10'06"</p><p>I'm happy with the progress on my shoulder!</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up 1:<br>- 15 min erg bike (chill pace)<br>- 10 min foam rolling</p><p>Warm up 2:<br>- Burgener warm up for snatches<br>- 3 high hang snatch<br>- 3 hang snatch<br>- 3 snatch</p><p>Skill: 6 min EMOM<br>- odd mins: chin ups (jumping for me)<br>- even mins: pull ups (ring rows for me)</p><p>Workout prep: 3 rounds<br>- 3 squat snatch<br>- 2 shuttle run<br>- 4 sit ups</p><p>Workout: for time, time cap 16 mins<br>- 10 squat snatches (18 kg)<br>- 10 shuttle runs (8m there &amp; back)<br>- 30 med ball sit ups<br>- 10 squat snatches<br>- 30 med ball sit ups<br>- 10 shuttle runs<br>- 10 squat snatches<br>- Done in 13:08</p><p>Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility: banded 7s</p><p>Warm up: 8 mi AMRAP<br>- 30" single unders<br>- 10 single arm dumbbell upright row e/s (7 kg)<br>- 5 bench press (empty bar, 15 kg)<br>- 10 deadbugs</p><p>Strength:<br>- Max reps bench press at 50-60% of 1RM -&gt; 24 reps 22 kg<br>- 1 min rest<br>- Max reps bench press at 50% of previous weight (or empty bar) -&gt; 25 reps 15 kg</p><p>Workout: 5 rounds<br>- 1 min max single unders (90 - 95 - 90 - 95 - 95)<br>- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)<br>- 1 min rest</p><p>Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up: 2 rounds<br>- 1 min arm only row<br>- 1 min leg only row<br>- 1 min row</p><p>Workout: 20 x (20" work + 10" rest): row <br>managed an average of 81m per set, with an average split of 2:03.4</p><p>Leg pump: 3 rounds<br>- 10 Romanian deadlifts (40 kg)<br>- 10 ring hamstring curls<br>- 15 calf raises<br>- 2 min rest</p><p>Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility: 2 rounds<br>- 10 alternating Cossack Squats<br>- 10 banded Shoulder Press</p><p>Warm up: 8 min AMRAP<br>- 30" machine<br>- 3 Muscle Cleans (empty barbell, 15 kg)<br>- 3 Hang Power Cleans (empty barbell, 15 kg)<br>- 3 Front Squats (empty barbell, 15 kg)<br>- 3 Push Press (empty barbell, 15 kg)<br>- 5 Roll &amp; Reach<br>- 10 alternating Bird-Dog</p><p>Strength<br>- 10 min EMOM:<br> - 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean<br> - It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg<br>- Into 3 min EMOM:<br> - 3 Clean Deadlifts @ 80-90% of 1 RM clean<br> - Did it at 35 kg</p><p>Workout prep: 1 round<br>- 5 cal bike (row)<br>- 2 DB deadlifts (9 kg)<br>- 2 DB Power Cleans (9 kg)<br>- 2 DB Shoulder to Overhead (9 kg)</p><p>Workout: Numbuh Two <a href="https://fedi.kcore.org/tags/NumbuhTwo" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>NumbuhTwo</span></a> (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) &amp; row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements<br>- Cals row<br>- Dumbbell Deadlifts<br>- Dumbbell Hang Power Cleans<br>- Dumbbell Shoulder to overhead</p><p> Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a> <a href="https://fedi.kcore.org/tags/PowerClean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>PowerClean</span></a> <a href="https://fedi.kcore.org/tags/HangSquatClean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>HangSquatClean</span></a> <a href="https://fedi.kcore.org/tags/PushJerk" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>PushJerk</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p>"Patser Uurtje" or .. I guess you could translate it to "Gym-bro hour" or something like that? :p</p><p>First build up to 1RM max bench press. Maxed out at 62kg, which is 10kg more than my previous ;)</p><p>Second was 4 sets of<br>* 10 dumbbell floor presses<br>* 10 bent over dumbbell flies<br>* 45" plank hold.</p><p>The floor presses were done with 2x17.5kg for the first, and then 2x20kg. Dumbbell flies with 2x6kg, and the plank was 1x without added weight, 2x with 5kg plate, and 1x with 10 kg plate.</p><p>In general, very happy with my progress :)</p><p><a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/functionalfitnessendgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>functionalfitnessendgame</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>weightlifting</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>First 6 reps of 2 heavy pause front squats. Finished at 47kg on the bar which was quite heavy.</p><p>The <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a>: "Camaro"</p><p>For time, time cap 18'</p><p>2 rounds, 5' max<br>* 15 Power Snatches (30/42.5)<br>* 15 Bar Facing Burpees</p><p>1' rest</p><p>2 rounds, 5' max<br>* 12 Overhead Squats (30/42.5)<br>* 12 Burpee Box Jump Overs (20/24)</p><p>1' rest</p><p>2 rounds, 6' max<br>* 10 Squat Snatches (30/42.5)<br>* 10 Burpe eBox Get Overs (24/30)</p><p>First time doing power snatches in quite a while without pain, using the 7.5kg technique bar. Overhead squats and squat snatches didn't go though :( so those were replaced with front squats and more power snatches, respectively.</p><p>Finished in 4'26", 4'23" and 4'06".</p><p>Overall I'm happy with my <a href="https://fedi.kcore.org/tags/shoulder" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>shoulder</span></a> recovery :) </p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility: 2 rounds<br>- 10 banded pass overs<br>- 10 manmakers</p><p>Warm up: 8 min AMRAP<br>- 3 power snatch (empty bar, 15 kg)<br>- 3 2" pause front suqat (emtpy bar, 15 kg)<br>- 10 deadbugs<br>- 4 up-downs<br>- 8 box step ups</p><p>Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) <a href="https://fedi.kcore.org/tags/PauseFrontSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>PauseFrontSquat</span></a> <a href="https://fedi.kcore.org/tags/FrontSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FrontSquat</span></a><br>- 35 kg<br>- 36 kg<br>- 37 kg<br>- 38 kg<br>- 39 kg<br>- 40 kg</p><p>Workout: Camaro (scaled to)<br>- 2 rounds:<br> - 15 power snatch (empty 15 kg bar)<br> - 15 bar facing burpees<br> - Finished in 4:37<br>- At minute 6: 2 rounds:<br> - 12 overhead squats (empty 15 kg bar)<br> - 12 burpee box step overs (20 in)<br> - Finished in 4:26<br>- At minute 12: 2 rounds:<br> - 10 squat snatch (emtpy 15 kg bar)<br> - 10 burpee box get over (24 in)<br> - Finished in 4:55</p><p>Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo &amp; scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutOfTheDay</span></a> was core today.</p><p>4x<br>* 30" Hollow Hold<br>* 30" Shuttle Runs<br>* 30" Sit-Ups<br>* 30" Step Ups<br>* 1' Rest</p><p>4x<br>* 30" Walking Lunges<br>* 30" Tuck Ups<br>* 30" Up-Downs<br>* 30" Weighted Sit-Ups (14lbs medball)<br>* 1' Rest</p><p><a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>AMRAP</span></a> 15'<br>* 8m Dumbbell Front-Rack Walking Lunges (2x10kg)<br>* 15 Weighted Sit-Ups (same medball)<br>* 6 Dumbbell Front-Rack Box Step Overs (2x10kg)<br>* 8 Tuck-Ups<br>* 12 kcal Row Erg</p><p><a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up: Burgener like warm up practicing dip / extend / front squat - then dip - extend - push jer</p><p>Strength: 5x E2MOM 3 squat cleans + 3 push jerks <a href="https://fedi.kcore.org/tags/SquatClean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>SquatClean</span></a> <a href="https://fedi.kcore.org/tags/PushJerk" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>PushJerk</span></a><br>- 20 kg<br>- 22 kg<br>- 24 kg<br>- 25 kg<br>- 26 kg</p><p>Workout: "Scouts: 3 rounds for time (timecap 12:00)<br>- 15 m front rack walking lunges (barbell 20 kg)<br>- 15 ring rows (could not get banded pull ups with the bands)<br>- Finished in 6:31</p><p>did stuff, moved, still not a fan of overhead weight (thanks unstable hyper-mobile shoulders)</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>First working on Squat Cleans and Push Jerks. Keeping in mind my shoulder I went in carefully...</p><p>5 sets of 3, did 25 / 27 / 30 / 32 / 35kg on the bar. In the end I'm really happy that even the push jerks went painlessly!</p><p>Then the actual <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a>: "Scouts"</p><p>3 rounds for time<br>* 15m Barbell Front Rack Walking Lunges (42.5/30)<br>* 15 Strict Pull-Ups</p><p>Finished in 8'06"</p><p>Scaled to doing the lunges with 25kg on the bar, and 15 elastic assisted pull-ups each round.</p><p>Pleased with my progress - going from needing two heavy elastics for the pull-ups to now one :)</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up: 8 min AMRAP<br>- 10 rol and reach<br>- 10 alternating bird-dog<br>- 10 glute bridges on heels<br>- 3 deadlifts (emtpy bar &amp; build up)<br>- 5 box jumps (12in)</p><p>Strength: E2MOM 5x3 deadlifts at 75-80% of 1RM <a href="https://fedi.kcore.org/tags/Deadlift" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Deadlift</span></a><br>- 65 kg<br>- 67 kg<br>- 68 kg (80%)<br>- 69 kg<br>- 70 kg</p><p>Workout: "Royals" For time (Timecap 16 min)<br>- 50 tuck ups<br>- 25 box jump overs (12in)<br>- 50 knee raises<br>- 25 box jump overs<br>- 50 sit ups</p><p>Finished in 10:22, happy with consistent low box jumps &amp; starting to do kipping knee raises</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p>I survived the <a href="https://fedi.kcore.org/tags/Open25" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Open25</span></a>.1!</p><p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>"Open 25.1"</p><p><a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>AMRAP</span></a> 15'<br>* 3 burpees over the Dumbbell<br>* 3 Dumbbell Hang Cleans + Shoulder to Overhead<br>* 15m walking lunges</p><p>Every round, add 3 burpees and 3 db hang cleans and shoulder to overheads.</p><p>I went with the scaled version, which means 15kg dumbbell.</p><p>Finished 162 reps. Iz dead.</p><p><a href="https://fedi.kcore.org/tags/open" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>open</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/crossfitOpen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfitOpen</span></a></p><p><a href="https://games.crossfit.com/workouts/open/2025" rel="nofollow noopener noreferrer" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">games.crossfit.com/workouts/op</span><span class="invisible">en/2025</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility: banded shoulder "7s"</p><p>Warm up: 8 min AMRAP<br>- 1 min machine<br>- 10 deadbugs<br>- 5 (empty BB) bench press<br>- 10 ring rows</p><p>Strength: 5x3 Bench Press @ 80% of 1RM (30 kg) <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>BenchPress</span></a><br>- 28 kg<br>- 30 kg<br>- 31 kg<br>- 32 kg<br>- 33 kg (86% of 1RM)</p><p>Workout: Nine Rings, teams of two, each partner finishes their round before the other one starts<br>- 40-32-24-16-8 cal row (18:25)</p><p>Again, feeling better after the workout, emptied the head.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutOfTheDay</span></a></p><p>First 5 sets of 3 bench presses, aiming at 75-80% of 1RM. Finished with 49kg on the bar.</p><p>Then the deadly <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a>: "Nine Rings</p><p>In teams of two, each partner does</p><p>Men: 50 - 40 - 30 - 20 - 10kcal row<br>Women: 40 - 32 - 24 - 16 - 8kcal row</p><p>A rows 50kcal, B rests, B rows 50, A rests, A rows 40, ... and so on.</p><p>Finished in 19'05" I'm still recovering from that one... </p><p><a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/rowing" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>rowing</span></a> <a href="https://fedi.kcore.org/tags/deathbyrowing" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>deathbyrowing</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p>First 5 sets of 3 Front Squats (1 set per 2'). Topped out at 48kg on the bar, which is a PR for me :)</p><p>Could've gone higher, but it wasn't about 1RM's :p</p><p>The actual <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a> was "The Shire":</p><p>3 sets, 5' for each set, remaining time was rest.</p><p>* 10 Toes to Bar or V-ups<br>* 10 Burpee Broad Jumps<br>* 10 Toes to Bar or V-ups (alternate from before)<br>* 10 Burpee Broad Jump (4'/3')<br>* 10 Toes to Bar or V-ups</p><p>Finished the sets in 3'03" / 2'59" / 2'58", and the modified to</p><p>* Hanging Leg Raises<br>* Burpee Broad Jumps<br>* Tuck-Ups</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility:<br>- 15 Hip CARS each side<br>- 15 90/90</p><p>Warm up: 8 min AMRAP<br>- 10 deadbugs<br>- 10 Cossack squats<br>- 10 Kip swings<br>- 3 broad jumps<br>- 3 front squats (25 / 30 kg)</p><p>Strength: Front squats 5x3 <a href="https://fedi.kcore.org/tags/FrontSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FrontSquat</span></a><br>- 39 kg<br>- 40 kg<br>- 41 kg<br>- 42 kg<br>- 43 kg</p><p>Workout: 3 rounds, 5 mins each<br>- 10 knee raises<br>- 10 burpee broad jumps<br>- 10 tuck ups<br>- 10 burpee broad jumps<br>- 10 knee raises<br>- rest until the 5 mins are up<br>- 3:03 / 3:06 / 2:58</p><p>Happy my "engine" is not completely gone after 6 months of mostly strength training and little cardio / HIIT workouts.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
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