Format – Page 30 – Fitness Managed

Bench Press then a KB Complex

By cbroccoli | 11/04/2024 - 05:45 |11/04/2024 EMOM, Medium (< 15 min), Medium Weights, Upper Body/Arms, W

4 rounds of

3 x Bench Press @ 98% of 3RM

Then 2 rounds of

15 x Incline Dumbbell Bench Press @ 20kg per Hand

Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)

Minute 1 – 10 x KB Swings to Face Pull
Minute 2 – 8 x KB Palm Clean to Reverse Lunge
Minute 3 – 6 x KB Snatch to Press

Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.

Rowing Lumberjack 20

By cbroccoli | 09/04/2024 - 19:30 |09/04/2024 Chipper, Full Body, Heavy Weights, Task Based, Very Long (>20 min), W-G-M

Variation on the Lumberjack 20. Try to keep it under 30 minutes.

For time:

20 x Dumbell Deadlifts @ 20kg per hand
Row 400 meters
20 x Kettlebell Swings @ 32kg
Row 400 meters
20 x Dumbbell Front Squats @ 20kg per hand
Row 400 meters
20 x Burpees
Row 400 meters
20 x Pullups
Row 400 meters
20 x Dumbbell Push Press @ 20kg per hand
Row 400 meters
20 x Dumbbell Squat Cleans @ 20kg per hand
Row 400 meters

Results: 28:53. Did Strict pullups which were very slow after all the pulling on the rower. Still met my goal.

Deadlifts and DB Presses then KBS, Pull Throughs and Situps

By cbroccoli | 05/04/2024 - 19:36 |05/04/2024 Full Body, M-G, Medium (< 15 min), Medium Weights, Time Based, Triplet

Today’s workout a Crossfit Interlaken…

5 rounds

3 x Deadlift (increase weight)
5 x Seated Dumbbell Press @ 17.5kg
10 x Paloff Press per side

Then AMRAP in 12 minutes

20 x American Kettlebell Swings @ 24kg
12 x Kettlebell Pull Through @ 20kg
12 x Abmat Situps

Results: Deadlift 130kg. Metcon 5 rounds.

DB Press and TRX Rows then Snatches, C&Js and Box Jumps

By cbroccoli | 03/04/2024 - 07:26 |03/04/2024 M-W, Medium Weights, Task Based, Triplet, Upper Body/Arms, Very Long (>20 min)

15 minutes and work on Handstands.

Then 5 rounds of

8 x Seated Dumbbell Press @ 16kg per hand
8 x TRX Reverse Rows

Solo version of the CF New England WOD from March 30.

For time, with 1:1 work/rest ratio…

20 x Power Snatch @ 65lbs/31kg
10 Box Jumps
Rest 1:1 with Work
20 x Clean and Jerk @ 65lbs/31kg
10 Box Jumps
Rest 1:1 with Work
15 x Power Snatch @ 85lbs/39kg
10 Box Jumps
Rest 1:1 with Work
15 x Clean and Jerk @ 85lbs/39kg
10 Box Jumps
Rest 1:1 with Work
10 x Power Snatch @ 95lbs/43kg
10 Box Jumps
Rest 1:1 with Work
10 x Clean and Jerk @ 95lbs/43kg
10 Box Jumps

Results: Metcon 30:52.

RFE Split Squats and Hip Thrusts then HSPU and T2B

By cbroccoli | 02/04/2024 - 12:20 |03/04/2024 Body Weight, Couplet, Lower Body/Legs, Medium (< 15 min), Time Based, W-G

4 rounds, work up to a heavy

10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

1 x Handstand Pushup
5 x Toes to Bar
2 x Handstand Pushups
5 x Toes to Bar
3 x Handstand Pushups
5 x Toes to Bar
etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 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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