G – Page 6 – Fitness Managed

Pause Back Squats, Pullups and Dips

By cbroccoli | 11/05/2023 - 07:00 |11/05/2023 Body Weight, Couplet, G, Medium (< 15 min), Task Based

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5 rounds of

3 x Pause Back Squat @ 85% of 3RM

Then 4 rounds of

5 x Wide Grip Pullups
5 x Narrow Grip Pullups
Rest 30 seconds
10 x Ring Dips
Rest 90 seconds

Results: Worked late last night so keeping it short with not enough sleep. Used 195lbs for the Back Squats.

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

By cbroccoli | 22/04/2023 - 15:59 |23/04/2023 Body Weight, EMOM, G, Medium (< 15 min)

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Every 2 minutes for 10 minutes

15 second Tuck Lever Hold
30 second Handstand Hold

Then every 2 minutes for 16 minutes

2 x Weighted Pullup @ 20kg
3 x Strict Pullups
6-8 x Dips

Then 3 rounds from low paralettes

10 second Seated Forward Fold (Yoga)
10 x Pike Lifts with hands at knees
10 x Pike Lifts (Lift your butt)
10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…

Bent Rows, HSPU and Tuck Levers the Deadlifts

By cbroccoli | 13/04/2023 - 09:04 |14/04/2023 Body Weight, Couplet, EMOM, G, Medium (< 15 min)

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Then EMOM for 10 minutes (5 rounds of each)

8-10 second Tuck Lever
30 second Handstand Hold

Then EMOM for 10 minutes (5 rounds of each)

Even Minute – 4 x Barbell Bent Rows @ 120lbs
Odd Minute – 4 x Handstand Pushups

5 rounds of

2 x Deadlifts @ 185% Bodyweight

Results: Used 285lbs for the Deadlifts. Last round of Deadlifts was able to get in 3 reps. The rest done as shown.

KB Snatches then Pistol Squats, HSPU and Toes to Bar

By cbroccoli | 22/03/2023 - 07:05 |25/03/2023 Body Weight, G, Long (< 20 min), Task Based, Triplet

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Take 10 minutes and accumulate

2 minutes L-Sit

Take 15-20 minutes and work on something new…

10 rounds for time (20 min time cap)

6 x Alternating Pistol Squats (3 per leg)
9 x Handstand Pushups
12 x Toes to Bar

Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.

Pullup and Dip Strength

By cbroccoli | 27/02/2023 - 20:06 |27/02/2023 Body Weight, G, Medium (< 15 min), Task Based

1 Comment

EMOM for 16 minutes alternate through (8 rounds/24 reps of each)

Even Minute – 3 x Weighted Pullups @ 20kg
Odd Munute – 3 x Weighted Dips @ 20kg

Then 5 rounds of (rest as needed)

5 x Wide Grip Pullups
10 x TRX Rollouts
10 x Russian Pushups

Then accumulate in as few rounds as possible

30 x TRX Tricep Extensions

Results: Done as shown. Going to have some sore triceps tomorrow.

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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: G

Pause Back Squats, Pullups and Dips

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

Bent Rows, HSPU and Tuck Levers the Deadlifts

KB Snatches then Pistol Squats, HSPU and Toes to Bar

Pullup and Dip Strength

Variance Distribution

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Latest Updates

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My Runs…

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