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24th AUG 2015: Gymnastics AM session + CrossFit PM session

24 Aug

  

 

Wanna go back soon #ClubLaSantaSport β˜€οΈπŸŠπŸΌπŸƒπŸ’¦ 

:::Morning session:::

Prehab

3 x (@ 20 kg barbell)

  • 10 Chinese side bends
  • 10 good mornings
  • 10 narrow grip shoulder press from the neck
  • 15 reverse flys @ 2,5 kg
  • 10 wide grip shoulder press from the neck

Then

3 x

  • 10 Jefferson curls @ 20 kg KB
  • 20 Russian twists @ 20 kg KB
  • 10 suitcase deadlifts @ 24 kg KB (right)
  • 10 suitcase deadlifts @ 24 kg KB (left)

Gymnastics

Gymnastics session with Cilie & coach Jonas. 3rd session today.

  • Strict ring MUs: 6 x 1 rep

Then

5 x

  • 3 back activated C2B chin-ups
  • 3 strict handstand push-up progressions (narrow grip) belly against wall

Then

5 x

  • 5 ring rows
  • 10 archer push-ups

Then

3 x

  • T2B progressions 20+5+5 reps
  • 30 reps hollow rock

Then

4 x

  • 5 sec handstand hold + 10 m handstand walk + 10 sec handstand hold

Then

5 x

  • 10 sec L-sit hold
  • 10 sec L-sit stretch

Super fine progress in today’s training. I love it!

:::Afternoon session:::

Training with SΓΈren & Allan @ CrossFit Hellerup. 

Strength

Paused front squats (3 reps, 3 sec pause): 40-50-55-60-65-67-65-65 kg

Push press (3 reps): 35-45-50-55-52-50-52-50 kg

WOD

8 min AMRAP:

  • 5 power cleans @ 55 kg
  • 5 STOH @ 55 kg
  • 10 boc jumps 24”
  • 10 kipping HSPUs

Result: 2 rounds + 5 cleans + 5 STOH + 5 box jumps

Just felt heavy today!

Core

  • 2 x 10 strict T2B
  • 30 GHD sit-ups
  • 30 GHD back ext

Skills

2 x

  • 20 m handstand walk
  • 10 triple-unders
  • 20 sec L-sit C2B chin-up hold

Biking

20+ km

I stopped counting…

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