August 2020 – Page 4 – Fitness Managed

Planks then Run, Power Cleans and Burpees

By cbroccoli | 04/08/2020 - 20:29 |04/08/2020 M-W, Medium Weights, Time Based, Triplet, Very Long (>20 min)

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EMOM for 12 minutes (3 rounds)

45 Second Plank
45 Second Side Plank Left
45 Second Side Plank Right
45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

Run 400m followed immediately by 3 set of
5 x Power Clean @ 110lbs
5 x Burpees

Results: Metcon 21:46.

Back Squats and Pullups then Annie (DUs and Situps)

By cbroccoli | 03/08/2020 - 07:12 |03/08/2020 Body Weight, Couplet, M-G, Medium (< 15 min), Task Based, Uncategorized

4 rounds

6-8 x Back Squat @ 70%
Rest 30 seconds
5 x Strict Supinated Grip Pullups
Rest 90 seconds

Then 2 rounds of

9-12 x Back Squat @ 95lbs (11X1)

Go at a quick steady tempo for all 8 reps.

Then for time 50-40-30-20-10 of

Double Unders
Situps

Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.

Deadlifts then KBS, Dips and Burpees

By cbroccoli | 02/08/2020 - 19:57 |02/08/2020 Heavy Weights, M-G, Medium (< 15 min), Task Based, Triplet

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Take 15 minutes and work on Handstands.

Every 2 minutes for 12 minutes, Deadlift

Set 1 – 3 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 90%+
Set 6 – 1 rep @ 90%+
Set 7 – 1 rep @ 90%+

Then for time 21-15-9 of

Kettlebell Swings @ 32kg
Ring Dips
Burpees

Results: 225-240-265-280-285-295-305lbs/138kg. Metcon 7:40.

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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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