cbroccoli – Page 155 – Fitness Managed

Pullups and Dips then V-Ups

By cbroccoli | 19/02/2021 - 00:54 |21/02/2021 EMOM, G, Long (< 20 min), Medium Weights

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Got a new 10kg weighted vest so got to try it out.

EMOM for 20 minutes

1-2 x Weighted Pullups @ 10kg
3-5 x Weighted Dips @ 10kg

Then 4 rounds of

1 x V-Up
1 x Single Leg V-Up Left
1 x Single Leg V-Up Right
Repeat 5 rounds

Results: Done.

Overhead Press then Thrusters, Pullups and Burpees

By cbroccoli | 18/02/2021 - 12:02 |18/02/2021 Couplet, M, Short (<5 min), Task Based

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Take 15 minutes to work up to

5 x Strict Press

Then every 2 minutes for 8 minutes

10 x Strict Dumbbell Press @ 14kg

Then the Bergeron Freddy Kruger WOD, for time 21-15-9 of

Kettlebell Swings @ 32kg
Burpees

Results: Presses 120lbs (110lbs last time). Dumbbell Presses went OK…probably could do 16kg next time. Metcon 4:12 (used standard Russian, not Crossfit swings).

Front Squats then Goblet Squats, BJO and Situps

By cbroccoli | 16/02/2021 - 00:37 |17/02/2021 Body Weight, Medium (< 15 min), Time Based, Triplet, W-G-M

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Take 15 minutes and work up to a heavy

6 x Front Squats

Then AMRAP in 15

9 x Goblet Squats @ 24kg
12 x Box Jump Overs
15 x Abmat Situps

Results: Front Squats – 170lbs. Metcon 7 rounds plus 32 reps (4 reps short of 8 rounds).

Snatch Practice then Muscle Ups and Plate Walks

By cbroccoli | 15/02/2021 - 13:43 |17/02/2021 M, Short (<5 min), Singlet, Task Based

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5 rounds

5 x Snatch Turnover with Empty Bar
5 x Sots Press with Empty Bar

Then 5 rounds, focus on form, rest as needed.

3 x Bar Muscle Ups
5 x Plate Walks

Cash out

Row 1500m

Results: Muscle Ups were sloppy but still work. Row in 5:57 (ca. 2:00/500m pace).

Deadlifts, T2B and DUs

By cbroccoli | 13/02/2021 - 04:27 |13/02/2021 Heavy Weights, Long (< 20 min), Time Based, Triplet, W-G-M

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3 rounds

5 x Single Leg Deadlift @ 32kg per leg
5 x Strict Pullups

AMRAP in 20 minutes of

4 x Deadlift @ 225lbs
6 x Toes to Bar
24 x Double Unders

Results: Metcon – 9 rounds plus 4 reps.

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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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Author Archives: cbroccoli

Pullups and Dips then V-Ups

Overhead Press then Thrusters, Pullups and Burpees

Front Squats then Goblet Squats, BJO and Situps

Snatch Practice then Muscle Ups and Plate Walks

Deadlifts, T2B and DUs

Variance Distribution

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My Runs…

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