#workoutOfTheDay

First max rep bench presses, like last week, but with 2.5kg more on the bar.

Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).

Then the #workout "Agent Honeydew"

#AMRAP 15'
* 16/19 kcal Row
*19 Dumbbell Bench Presses (10/15)

Finished 5 rounds, doing:

* 19 kcal row
* 19 dumbbell bench presses with 2x15kg.

#workoutOfTheDay was core today.

4x
* 30" Hollow Hold
* 30" Shuttle Runs
* 30" Sit-Ups
* 30" Step Ups
* 1' Rest

4x
* 30" Walking Lunges
* 30" Tuck Ups
* 30" Up-Downs
* 30" Weighted Sit-Ups (14lbs medball)
* 1' Rest

#AMRAP 15'
* 8m Dumbbell Front-Rack Walking Lunges (2x10kg)
* 15 Weighted Sit-Ups (same medball)
* 6 Dumbbell Front-Rack Box Step Overs (2x10kg)
* 8 Tuck-Ups
* 12 kcal Row Erg

I survived the #Open25.1!

#workoutOfTheDay

"Open 25.1"

#AMRAP 15'
* 3 burpees over the Dumbbell
* 3 Dumbbell Hang Cleans + Shoulder to Overhead
* 15m walking lunges

Every round, add 3 burpees and 3 db hang cleans and shoulder to overheads.

I went with the scaled version, which means 15kg dumbbell.

Finished 162 reps. Iz dead.

#open #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness #crossfitOpen

https://games.crossfit.com/workouts/open/2025

#WorkoutOfTheDay

Warm-up:
* Banded 7s

AMRAP 10'
* 12kcal Echo Bike
* 5 Inchworms
* 5 Snatch Grip Deadlift (empty bar)
* 4 Hang Muscle Snatch
* 3 Power Snatch

3 sets:
* 12kcal Echo Bike
* 2 Power Snatch

#Workout: "Steamboat Springs'"
#AMRAP 15' - team #wod, teams of 3.

Partner 1: Odd Rounds (1-3-5-7-...) as sets
Partner 2: Even Rounds (2-4-6-8-...) as sets

* Power Snatch (42.5/60)
* 16m Shuttle Run

I got to do (yay me) the echo bike (6kcal per set) and dumbbell hang snatches (@12.5kg).

The last round of echo bike was 36 kcal, which is *URGH*

In the team we got at round 6, and then 11 reps.

#WorkoutOfTheDay being a #core #workout today

4x
* 30" Reach
* 30" Knee Raises
* 30" Side Plank
* 30" Sit-Ups

The next two AMRAPS repeated 2 times

AMRAP 5'
* 10 Toes-To-Bar
* 16m Bear Crawl
* 20 Weighted Sit-Ups

#AMRAP 5'
* 20 Single Arm Russian Kettlebell Swings
* 20 Single Arm Ring Rows
* 10 V-Ups

It was fun, not too hard but enough that i'll feel it tomorrow :)

#WorkoutOfTheDay

First a strength part, Power Cleans and Push Jerks. It's the first time in *ages* that I've done push jerks without any discomfort or pain!

6 sets, every 2' a set. I kept it low weight, being careful and working on technique and form. Topped out at 32kg.

After that the #workout "Gecko", or "Open 12.4"

#AMRAP 12'
* 150 Wall Balls (14/20)
* 90 Double Unders
* 30 Muscle Ups

So this is basically a "for time" because good luck finishing even a single round :D

Scaled to
* 150 Wall Balls @ 12lbs
* 90 Single Unders
* 17 Half Burpee Jumping Pull-Ups

And then it went *BEEEP*

#WorkoutOfTheDay

#Core class!

4x
* 30" Single Arm ring Row Hold L
* 30" Hollow Hold
* 30" Single Arm ring Row Hold R
* 30" Knee Raises

2x

#AMRAP 5'
* 12 Weighted Sit-Ups
* 10 Ring Rows
* 8 Knees-To-Elbows

AMRAP 5'
* 10 Back Extensions
* 10 Shoulder Taps L + R
* 10 Bicycle Crunches L + R

#WorkoutOfTheDay (1/2)

Warm-up:
#AMRAP 10'
* 1' Machine
*10 Glute Bridges
*10 Suitcase Deadlifts
*10 Cat Cows
*10 Step-Ups
*10 Alternating V-Ups

2 sets
*5 Deadlifts
*2 Box Jumps
*4 GHD Sit-Ups

#Workout: "Milk and Cookies"
AMRAP 18'
* 9 Deadlifts (35 / 52)
* 12 Box Jumps (20/24)
* 15 GHD Sit-Ups or V-Ups

I did the deadlifts @ 52kg, box jumps and V-Ups (since we have only 1 GHD)

Finished 8 rounds and 17 reps.

Then a small finisher

3 rounds
* 10 Single Arm Dumbbell Rows (@ 20kg)
* 30" rest
* 10 Inverted skull Crushers
* 2' rest

Those inverted skull crushers are so easy to underestimate, and friggin' hard!

#WorkoutOfTheDay

Team Workout

"New Year's Eve"

#AMRAP, time cap 20 mins.

Partner 1:
* row/ski/bike 400m

Partner 2:
* 24 Deadlifts (52/83)
* 24 Push-Ups
* 24 Dumbbell Snatches (10/15)
* 24 Sit-Ups

Every 400m switch, where the movements of P2 are continued. Each full round of P2 movements counts as 1 round.

We finished 4 rounds and 66 reps.

I scaled it to
* deadlifts @ 50kg
* dumbbell snatches @ 9kg (the other weights were gone)
* box push-ups (no barbells left)
* just plain sit-ups

#WorkoutOfTheDay

#core #workout

4 rounds
* 30" Hollow Hold
* 30" Prone Swimmers
* 30" Plank on elbows
* 30" Passive bar hang (switch to knee raises round 3-4)

1' rest

Then two sets of

#AMRAP 5'
* 20 Weighted Sit-Ups
* weight:: 14lbs medball
* 20 Back Extensions

1'30" rest

#AMRAP 5'
* 15 Knees-To-Elbows
* 15 Mountain Climbers
* 15 kcal Bike Erg

A nice way to start the weekend :)

#WorkoutOfTheDay

"Open 14.1" or "Open 23.1" which was a reprise

#AMRAP. 14' timecap
* 60 kcal row
* 50 Toes-to-bars
* 40 Wall balls (14/20)
* 30 Cleans (45/60)
* 20 Muscle-Ups

It was more of a "1 round for time" :D

Finished _just_ 1 round.

Scaled to:
* 60 kcal row
* 50 Knee Raises
* 40 Wall Balls (11lbs ball)
* 30 Power Cleans @ 30kg
* 20 Muscle-Up Transitions in Low Rings

#WorkoutOfTheDay

"Ritchie's Birthday Workout"
#AMRAP 20'

* 16 Deadlifts (91kg)
* 11 Bar Muscle-Ups
* 400m run

I can deadlift that much... but not 16+ times :p

Finished 4 rounds and 21 reps (so all the deadlifts and 5 muscle ups)

* 16 Deadlifts @ 55kg on the bar
* 11 jumping bar muscle-ups
* 800m bike

Not sure what my arms will say tomorrow :)

#WorkoutOfTheDay

Not the greatest today... all overhead stuff and let that be category i'm still easily hurting and so very careful about.

First overhead squats... which I had to switch to overhead strict presses, because moving into squat requires a rotation of the shoulder which is *painful*

5 sets of 3 reps each. Started with the technique bar (7.5kg) and then 12.5kg total, which was the max that my shoulder found ok.

Next up was "Open 12.2", which is snatch hell in 10 minutes.
* 30 Snatches (20/35)
* 30 Snatches (30/61)
* 30 Snatches (45/75)
* #AMRAP Snatches (55/95)

During the warm-up the snatches felt iffy, so .. power cleans.

* 30 @ 15kg
* 30 @ 20kg
* 30 @ 25kg
* 20 @ 30kg

I'm a bit miffed about it. But it is what it is, and there's nothing I can do about it except accept the limitations that are.

#workoutOfTheDay

"Quarter"

#AMRAP, time cap 25'

* 25 kcal bike/row/ski or 19kcal echo bike
* 25 Med Ball Cleans (14/20)
* 25 Push-Ups

I finished 4 rounds and was on my 6th pushup, so 56 reps

Scaled it to
* 25 kcal Bike Erg / 19 kcal Echo Bike / 25 kcal Row Erg / 25 kcal Ski Erg / 25 kcal Bike Erg
* 25 Med Ball Cleans (14lbs ball)
* 25 barbell push-ups