April 2021 – Fitness Managed

Deadlifts, Ring Dips and KBS

By cbroccoli | 28/04/2021 - 01:01 |29/04/2021 Light Weights, Long (< 20 min), Time Based, Triplet, W-G-M

Five sets, increasing weight per round

5 x Pause Deadlifts

Then AMRAP in 21 minutes of

9 x Deadlift @ 60% of max from above
15 x Ring Dips
21 x Kettlebell Swings @ 24kg

Results: Pause DL 185-205-215-220-225lbs. Metcon 6 rounds plus 24 reps. Used 135lbs for the metcon DL.

Row and T2B

By cbroccoli | 28/04/2021 - 00:36 |28/04/2021 Body Weight, Couplet, Long (< 20 min), M-G, Task Based

For time

Row 1k
30 x Toes to Bar
Row 1k
20 x Toes to Bar
Row 1k
10 x Toes to Bar

Results: 18:13. Row 4:06: 4:19: 4:17. Toes to Bar were difficult, could not string more than 6 together.

Back Squats then Glute Bridges, Goblet Squats, Pushups and V-Ups

By cbroccoli | 27/04/2021 - 01:01 |27/04/2021 Body Weight, Couplet, G, Short (<5 min), Task Based

5 rounds of

5 x 1 1/2 Back Squats

Then every 2 minutes for 10 minutes

8 x Barbell Glut Bridges @ 95lbs
8 x Goblet Squats @ 24kg

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 1-2-3-4-5-6-7-8-9-10 of

Pushups
V-Ups

Results: Back Squats 135-155-165-175-185lbs. Metcon 4:54.

Strict Press and Pullups then TRX Tricep Extensions, Pushups and V-Ups

By cbroccoli | 26/04/2021 - 13:27 |26/04/2021 Body Weight, Couplet, M-G, Medium (< 15 min), Task Based

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Inspired by RepWerks WOD from March 25 on Instagram…

EMOM for 12 minutes

4 x Strict Press @ 65% of 1RM
4 x Strict Pullups

Then every 2 minutes for 10 minutes

10 x TRX Tricep Extensions
10 x TRX Reverse Rows

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 10-9-8-7-6-5-4-3-2-1 of

Burpees
Situps

Results: Used 95lbs for the Strict Press. Metcon 6:55.

Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

By cbroccoli | 25/04/2021 - 01:25 |25/04/2021 Chipper, Medium (< 15 min), Medium Weights, Time Based, W-G-M

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Every 3 minutes for 12 minutes

8-10 x Deadlift @ 60-65% of 1RM

Then AMRAP in 15 minutes of

40 x Double Unders
20 x Kettlebell Swings @ 24kg
40 x Double Unders
20 x Renegade Rows (total) @ 18k
40 x Double Unders
20 x Abmat Situps
40 x Double Unders
20 x Goblet Squats @ 24kg

Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.

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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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