May 2016 – Page 3 – Fitness Managed

Core work then Kettlebell Swings and TRX Rows

By cbroccoli | 06/05/2016 - 02:35 |06/05/2016 Couplet, Light Weights, M-G, Medium (< 15 min), Time Based

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Not for time do one round of core work:

10 x TGU (5 x each side)
20 x TRX Knee tucks
30 x Russian Twist w/weight (L+R=1)
40 x Alternate leg V-up (total)
50 x Mountain Climbers (total)

Then do AMRAP in 12 minutes of:

20 x Kettlebell Swings
20 x TRX Reverse Rows

Results: TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

By cbroccoli | 05/05/2016 - 02:56 |26/02/2022 Body Weight, Medium (< 15 min), Task Based, Triplet, W-G-M

Every 2 minutes for 5 sets do:

5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

7 x Chest to Bar Pullups
7 x Handstand Pushups
7 x Kipping Toes to Bar

Then for time row 1000m.

Results: Did the 1000m in 4:00 exactly.

Single Leg Deadlifts then Dumbbell Snatches, Burpees and Goblet Squats

By cbroccoli | 01/05/2016 - 11:39 |07/07/2018 M-W, Medium (< 15 min), Medium Weights, Time Based, Triplet

EMOM for 18 minutes do:

5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)

Then do AMRAP in 8 minutes of:

5 x Dumbbell Snatch @ 50lbs/22kg per hand (5 x left, 5 x right)
10 x Burpees
10 x Goblet Squat @ 50lbs/22kg

Results: For the AMRAP did 4 rounds exactly.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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