07/09/2022 – Fitness Managed

Bench Press then Pushups and Ring Rows

By cbroccoli | 07/09/2022 - 19:10 |07/09/2022 Body Weight, Couplet, Medium (< 15 min), Task Based, W-G

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4 rounds of

3 x Bench Press @ 185lbs

Then for time

100 x Deficit Pushups
Every time you break 5 x Ring Rows with feet raised

Then 8 rounds, resting 1 minute between rounds

8 x Close Grip Bench Press @ 75lbs/35kg

Results: Metcon 10:04.

Core Work then Sumo Deadlifts and Jackie

By cbroccoli | 07/09/2022 - 19:08 |07/09/2022 Light Weights, M-G, Medium (< 15 min), Task Based, Triplet

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4 rounds, rest as needed between rounds

10 x Stability Ball Forearm Saw
10 x Stability Ball Stir the Pot Left
10 x Stability Ball Stir the Pot Right
10 x Stability Ball Knee Tucks

4 rounds of

3 x Sumo Deadlift @ 285lbs/130kg

Then every 3 minutes for 9 minutes

25 x Hip Thrusts @ Bodyweight

Then for time, Jackie Benchmark WOD

Row 1000m
50 x Thrusters @ 20kg (empty bar)
30 x Pullups

Results: Used 155lbs/70kg for the Hip Thrusts. Jackie should be around 9 minutes but ended at 10:30.

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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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Bench Press then Pushups and Ring Rows

Core Work then Sumo Deadlifts and Jackie

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My Runs…

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