August 2019 – Page 2 – Fitness Managed

Gymnatics Work then Row, HSPU, Pullups and

By cbroccoli | 19/08/2019 - 21:03 |22/08/2019 Body Weight, Chipper, EMOM, G, Long (< 20 min)

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Adapted version of the CF Invictus Workout from August 16, 2019. Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed.

Every 2 minutes for 18 minutes

Muscle Up Transitions from Plank x Max Reps in 45 seconds
Handstand Walk x Max Steps in 45 seconds
L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

Row for Calories
Max Reps Handstand Pushups
Max Reps Ring Pullups (with False Grip)
Max Reps Ring Dips
Rest 1 minute

Results: For the first part, the transitions worked well, did about 5-6 per round. The handstand walks went very well 18 steps in one secton (10 in one direction 8 back). L-Sits with bent knees. For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.

Deadlifts then Dumbbell Rows, Clean and Jerk, Situps and Run

By cbroccoli | 16/08/2019 - 07:13 |16/08/2019 Heavy Weights, Long (< 20 min), Task Based, Triplet, W-G-M

Every 2 minutes for 12 minutes

8 x Deadlift @ 50%
6 x Deadlift @ 60%
4 x Deadlift @ 70%
2 x Deadlift @ 80%
2 x Deadlift @ 90%
5 x Deadlift @ 75%

Then an brieviated version of the Crossfit New England WOD from August 15, 2019.

Every 2 minutes for 8 minutes

10 x Dumbbell Rows @ 21kg

Then for time 10-20-30 reps of

Dumbbell Clean and Jerk @ 20kg per hand
Abmat Situps
Run 200m between each round

Results: Deadlift 155-185-210-240-270-225lbs. Metcon 16:22.

Strict Press then Double Unders and Man Makers

By cbroccoli | 14/08/2019 - 21:02 |14/08/2019 Couplet, M, Medium (< 15 min), Time Based

Take 15 -20 minutes and work on Gymnastics skills.

Every 2 minutes for 12 minutes (6 rounds)

3 x Strict Press

Then AMRAP in 12 minutes

50 x Double Unders
15 x Man Makers @ 14kg

Results: Continued work on my L-Sit. Strict Press 95-115-120-125-125-125lbs. AMRAP 2 rounds + 58 reps.

Run, S2OH, T2B and Row

By cbroccoli | 13/08/2019 - 07:03 |13/08/2019 Chipper, EMOM, Light Weights, Very Long (>20 min), W-G-M

Scaled version of the Crossfit Invictus WOD from August 12, 2019.

Every 8 minutes for 32 minutes (4 rounds)

Run 400m
30 x Shoulder to Overhead @ 80lbs (take bar from ground)
20 x T2B
Row 10 cal (Rx is 500m)

Results: Really hard workout. For the full Metcon – 6:15 / 6:30 / 7:15 / 7:40. Run times – 1:41 / 1:44 / 1:54 / 2:04.

Pullups, TRX Split Squats and TRX Pushups

By cbroccoli | 12/08/2019 - 07:06 |13/08/2019 Body Weight, Medium (< 15 min), Task Based, Triplet, W-G

Every 2 minutes for 6 minutes

5 x Back Squats

Increase weight each round (50%, 60%, 70% of 1RM)

Every 2 minutes for 6 minutes

5 x Back Squats @ 80%

Then 4 rounds for time

10 x Strict Pullups
10 x Rear Foot Raised Split Squat @ 16kg per hand (5 per leg)
15 x TRX Atomic Pushup

Then work on L-Sit Progressions…

30 x Double Leg Lift in Pike Position from floor

Results: Back Squats @ 190lbs. Metcon in 14:37.

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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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