Time Based – Page 71 – Fitness Managed

Front Squats then KBS, Burpees and Goblet Squats

By cbroccoli | 26/03/2018 - 06:57 |26/03/2018 Light Weights, M-W, Medium (< 15 min), Time Based, Triplet

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5 rounds of

5 x Front Squats

Then AMRAP in 12 minutes of

21 x Kettlebell Swings
15 x Burpees
9 x Goblet Squats

Results: Front Squats… 65-95-115-135-145lbs. AMRAP… 4 rounds plus 18 reps.

Bench Press then DUs, KBS and Sandbag Thrusters

By cbroccoli | 05/03/2018 - 05:57 |08/03/2018 Light Weights, M, Medium (< 15 min), Time Based, Triplet

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3 rounds of

8 x Bench Press @ 165lbs

Then

30 x Barbell Situps

Then AMRAP in 12 minutes

30 x Double Unders
20 x Kettlebell Swings
10 x Sandbag Thrusters

Results: 5 rounds plus 40 reps.

Zimmerman Hero WOD (scaled)

By cbroccoli | 02/03/2018 - 07:55 |02/03/2018 Heavy Weights, Time Based, Triplet, Very Long (>20 min), W-G

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After a general warmup, take 15 minutes to warm up to Deadlift working weight.

Then AMRAP in 25 minutes

11 x Pullups (Rx is Chest to Bar)
2 x Deadlifts @ 205lbs (Rx is 315)
10 x Handstand Pushups

Results: 7 rounds plus 22 reps.

Sumo Deadlift Highpull and Double Unders

By cbroccoli | 26/02/2018 - 07:02 |26/02/2018 Couplet, M-W, Medium Weights, Short (<5 min), Time Based

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5 sets of

1.1.1 x Sumo Deadlift (pause and reset between singles)

Then 3 rounds of Sumo Deadlift Highpull, concentrating on form

10 x SDLHP

Then 2 rounds of SDLHP to work up to the weight for the next round

3 x SDLHP

Then AMRAP in 6 minutes of

30 x Double Unders
3 x SDLHP

Results: For the deadlifts 115-145-165-185-200lbs. SDLHP warm up 45-65-80 then 95-110lbs. Metcon 6 rounds plus 22 reps with SDLHP @ 110lbs/50kg.

Crossfit Open WOD 18.1

By cbroccoli | 25/02/2018 - 13:08 |21/12/2018 Long (< 20 min), Medium Weights, Time Based, Triplet, W-G-M

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18.1 is… AMRAP in 20 minutes of

8 x Toes to Bar
5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total). Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.

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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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Category Archives: Time Based

Front Squats then KBS, Burpees and Goblet Squats

Bench Press then DUs, KBS and Sandbag Thrusters

Zimmerman Hero WOD (scaled)

Sumo Deadlift Highpull and Double Unders

Crossfit Open WOD 18.1

Variance Distribution

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Latest Updates

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My Runs…

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