Format – Page 269 – Fitness Managed

Double Unders and Goblet Squats

By cbroccoli | 28/02/2017 - 14:31 |28/02/2017 Couplet, Light Weights, M-W, Task Based

Part A – Handstand work. EMOM for 10 minutes do

Odd minute – 20 Second Handstand Hold
Even minute – 3 x Plate Walk

Then for time do 500 Double Unders, every minute on the minute do

5 x Goblet Squats @ 24kg

Results: Finished metcon in 11:45. 125 unbroken DUs in first round!

Crossfit Open WOD 17.1

By cbroccoli | 24/02/2017 - 14:30 |22/03/2021 Couplet, Long (< 20 min), M, Medium Weights, Task Based

For time (time cap of 20 minutes) do:

10 x Dumbbell snatches @ 50lbs/22.5kg
15 x Burpee box jump-overs
20 x Dumbbell snatches
15 x Burpee box jump-overs
30 x Dumbbell snatches
15 x Burpee box jump-overs
40 x Dumbbell snatches
15 x Burpee box jump-overs
50 x Dumbbell snatches
15 x Burpee box jump-overs

Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…

Deadlift and Bench Press then Core Work

By cbroccoli | 21/02/2017 - 19:42 |01/03/2017 G, Tabata, Task Based, W

Not for time do Deadlifts:

Set 1 – 5 x @ 50% of max
Set 2 – 5 x @ 60%
Set 3 – 3 x @ 70%
Set 4 – 3 x @ 80%
Set 5 – 2 x @ 90%

The do Bench Press working up to a heavy 1 RM:

Set 1 – 5x
Set 2 – 5x
Set 3 – 3x
Set 4 – 3x
Set 5 – 2x
Set 6 – 1x

Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas

Tabata 1 – Alternating Hollow Hold/Superman Hold
Tabata 2 – Plank Hold

Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.

Handstand Pushups and Pistols then Row, Thrusters and T2B

By cbroccoli | 20/02/2017 - 13:56 |20/02/2017 Light Weights, M-G, Medium (< 15 min), Task Based, Triplet

Take 15 to 20 minutes and work on Pistols. Record best set.

Then EMOM for 10 minutes:

3 x Deficit Handstand Pushups

Then for time:

Row 1600m/1 mile
50 x Sandbag Thrusters @ 15kg
30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.

Snatches and Overhead Squats, then Double Unders and other stuff

By cbroccoli | 17/02/2017 - 16:32 |08/12/2018 Chipper, Light Weights, Medium (< 15 min), Task Based, W-G-M

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EMOM for 10 minutes do:

1 x Power Snatch + Overhead Squat @ 65lbs

Then for time do:

30 x Double Unders
50 x KB Swings @ 24kg
30 x Double Unders
40 x Box Jumps
30 x Double Unders
30 x Situps
30 x Double Unders
20 x Goblet Squats @ 24kg
30 x Double Unders
10 x Power Snatch @ 95lbs

Results: For the metcon finished in 11:35.

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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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