Format – Page 245 – Fitness Managed

DUs, Thrusters, Burpees, Pullups and Man Makers

By cbroccoli | 26/11/2017 - 11:54 |26/11/2017 Body Weight, Chipper, Long (< 20 min), M-G, Task Based

Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)

Inspired by CF Invictus workout from Nov 22.

For time

50 x Double Unders
40 x Thrusters @ 20kg
30 x Burpees
20 x Pullups
10 x Man Makers @ 14kg per hand
20 x Pullups
30 x Burpees
40 x Thrusters
50 x Double Unders

Results: 18:30

Core Work then Deadlifts and Kettlebell Swings

By cbroccoli | 25/11/2017 - 15:18 |25/11/2017 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

Not for time do 3 rounds of

10 x Barbell Rollouts
10 x TRX Pike Press
10 x Russian Twist @ 14kg

For time

10 x Deadlift @ 195lbs
30 x Kettlebell Swings
8 x Deadlift @ 195lbs
30 x Kettlebell Swings
6 x Deadlift @ 195lbs
30 x Kettlebell Swings
4 x Deadlift @ 195lbs
30 x Kettlebell Swings
2 x Deadlift @ 195lbs
30 x Kettlebell Swings

Results: Metcon 12:38

Bench Press and Weighted Pullups then Power Snatches and Dips

By cbroccoli | 21/11/2017 - 19:31 |21/11/2017 Couplet, Medium (< 15 min), Task Based, W-G

Every 3 minutes for 15 minutes

5 x Bench Press + 3 x Weighted Pullups @ 30lbs
5 x Bench Press + 3 x Weighted Pullups
3 x Bench Press + 3 x Weighted Pullups
3 x Bench Press + 3 x Weighted Pullups
2 x Bench Press + 3 x Weighted Pullups
2 x Bench Press + 3 x Weighted Pullups

5 rounds for time of:

10 x Hang Power Snatches @ 75 lbs
15 x Dips

Results: Bench Press 125/145/165/185/195/200. Metcon in 11:08

Front Squats and HSPU then Row and Plate Walks

By cbroccoli | 20/11/2017 - 15:41 |20/11/2017 Body Weight, Couplet, M-G, Medium (< 15 min), Time Based

5 rounds

5 x Front Squats
5 x Handstand Pushups
Rest 2 minutes

Then AMRAP in 12 minutes

Row 500m
10 x Plate Walks (L+R=1 rep)

Results: Back Squats 95/115/137/155/170. AMRAP 3 rounds plus 500m row and 6 plate walks.

Deadlifts, Pushups, Lunges and OH Press

By cbroccoli | 16/11/2017 - 20:10 |07/07/2018 Chipper, EMOM, Heavy Weights, Very Long (>20 min), W-G

Looks like an interesting workout from CF Invictus …

Every 2 minutes for 40 minutes rotate through the 4 stations (5 rounds of each station). Do all rounds (except at station 2) unbroken and maintain a steady pace to complete all reps in 30 seconds.

Station 1 – 6 – 8 x Deadlift
Station 2 – Max Pushups in 60 seconds
Station 3 – 20 x Alternating Reverse Lunge (total) with Kettlebell in Goblet Hold
Station 4 – 6 – 8 x Dumbbell Overhead Press

For station 1 and 4, increase weights each round if you can do all 8 reps

Results: 1. 135/155/170/185/205lbs (updated on Nov17 since my original entries were wrong) 2. 43/33/32/31/28 reps 4. 14/16/18/18/18kg Next time start at a higher Deadlift weight since even at 205lbs was able to complete the 8.

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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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