cbroccoli – Page 18 – Fitness Managed

Cleans, S2OH and Row

By cbroccoli | 15/10/2024 - 05:33 |16/10/2024 Light Weights, M-W, Triplet, Very Long (>20 min)

Repeat of a workout from Crossfit Invictus which we did on April 15, 2016.

Every 4 minutes, for 32 minutes (8 sets)

5 x Power Cleans (43kg/95lbs)
10 x Shoulder to Overhead (43kg/95 lbs)
Row 250m

Results: Not as hard as we made it sound last time, had almost 2 minutes rest per round. Of course last week in Crossfit I did 4 rounds of 10 x Strict Press @ 40kg so maybe that helped.

Back Squats then Hip Thrusts and Weighted Pullups

By cbroccoli | 13/10/2024 - 09:52 |22/12/2024 Heavy Weights, Lower Body/Legs

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5 sets of

4 x Back Squat @ same weight as max 3 x Pause Back Squat from last time

Then Accumulate

50 x Bodyweight Hip Thrusts
Every time you break do 5 x Weighted Pullups @ 20kg ( rest up to 20 seconds between reps as needed to get all 5 in )

Then 3 sets of

10 x Pike Lift over Kettlebell
60 second Plank Hold

Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.

Pascal’s 10 Days of October

By cbroccoli | 10/10/2024 - 20:13 |10/10/2024 Chipper, Medium Weights, Task Based, Very Long (>20 min), W-G-M

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For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc

1 x Muscle Up (ring or bar)
2 x Dips (at top of bar/rings)
3 x HSPU
4 x Goblet Lunges per leg @ 20kg
5 x Cleans @ 45kg
6 x Shoulder to Overhead @ 45kg
7 x Goblet Squat @ 20kg
8 x Box Jumps
9 x Toes to Bar
10 Cal Row (Barbell Rollouts)

Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.

Bench Press and Pullups then Dips

By cbroccoli | 08/10/2024 - 20:16 |10/10/2024 Couplet, Medium (< 15 min), Time Based, Upper Body/Arms, W-G

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4 rounds

6 x Bench Press increase weight per round
4-6 x Weighted Ring L-Sit Pullups @ 10kg
Rest 2 minutes

Then AMRAP in 2 minutes

15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

By cbroccoli | 06/10/2024 - 14:16 |06/10/2024 Core, Couplet, Heavy Weights, M-W, Medium (< 15 min), Time Based

5 rounds of

5 x Hip Thrusts (increase weight per round)
8 x Russian Twists @ 14kg

AMRAP in 12 minutes

3 x Deadlift @ 240lbs/110kg
2 x Burpees
3 x Deadlift
4 x Burpees
3 x Deadlift
6 x Burpees
etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 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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