Author Archives: cbroccoli

Week in Review 10.8.2015 – 16.8.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday G Weighted Pullups
Weighted Dips		 EMOM
Wednesday – – –
Thursday – – –
Friday W Front Squat Task
Saturday WM Deadlift
Kettlebell Swings		 Task
Sunday G Muscle Ups Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday WM Double Unders
Deadlifts
Burpees		 Time
Wednesday – – –
Thursday WM Run
Squats		 Task
Friday G Wall Walks
Pullups		 EMOM
Saturday MGW Row
Toes to Bar
Thrusters
Double Unders		 Task
Sunday MG Bike
C2B Pullups
Hand Stand Pushups		 Task

Deadlifts and Kettlebell Swings then a Chipper

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August 14 workout from Crossfit Invictus….Three sets of:

  • 6-8 x Deadlift @ 90kg
  • Rest 20 seconds
  • 20 x Unbroken Kettlebell Swings
  • Rest 3 minutes

Then for time:

  • Row 1000 Meters
  • 25 x Thrusters @ 30kg
  • 25 x Toes to Bar
  • 100 x Double-Unders
  • 25 x Toes to Bar
  • 25 x Thrusters

Result:  For the metcon – 17:21

Front Squats then Wall Walks and Pullups

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Part A: Do 5 sets of the following, rest as needed between sets:

  • 5 x Front Squats @ 50kg

Part B: EMOM for 16 minutes do the following:

  • Even minute: 1 – 2 Wall Walks. Start with a pushup, end with a pushup
  • Odd minute 5 – 8 x Pullups (any grip, reps should be unboken so max reps after first round of 8)

Results:  For part B – did 2 wall walks every round and 8-8-7-6-5-5-5-5 reps of pullups.

Weighted Pullups and Dips followed by Deadlifts and Bupees

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EMOM for 10 minutes perform the following:

  • Even Minute – 5 x Weighted Pullups @ 15kg
  • Odd Minute – 5 x Weighted Dips @ 25kg

Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:

  • 5 x Bodyweight Deadlifts (70kg in my case)
  • 7 x Bar Facing Burpees

Results:  For the EMOM I was only able to do 5 unbroken pullups for the first two rounds.  Could only do 4 reps in rounds 4 and 5 before the minute ran out.  Need to work on that…  Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).

For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.

Week in Review 3.8.2015 – 9.8.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Strict Press
Dumbell Rows		 EMOM
Wednesday – – –
Thursday WG OH Reverse Lunges
L-Sit		 Task
Friday – – .
Saturday – – –
Sunday WG Back Squats
Toes to Bar		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday WG Dips
Sandbag Cleans		 Task
Wednesday M Run Task
Thursday WG Snatch
Toes to Bar		 Time
Friday M Run Task
Saturday – – –
Sunday WM Row
Push Press		 Task