M-G – Page 56 – Fitness Managed

Split Squats and HSPU then KBS, Thrusters and Pullups

By cbroccoli | 29/12/2016 - 10:00 |29/12/2016 Light Weights, M-G, Medium (< 15 min), Time Based, Triplet

A. Five sets of:

9 x Bulgarian Split Squat each leg
Rest 45 seconds between legs
Max Reps Strict Handstand Pushups
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

28 x Kettlebell Swings (24kg)
14 x Sandbag Thrusters (30lbs/15kg)
7 x Pullups

Results: For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU. For Part B did 3 rounds plus 23 KBS.

Bench Press and Pullups followed by Toes to Bar and Box Jumps

By cbroccoli | 17/12/2016 - 06:45 |17/12/2016 Body Weight, Couplet, M-G, Medium (< 15 min), Task Based

Not for time do 5 rounds:

3 x Bench Press @ 185lbs
Immediately followed by Max Effort Pullups changing grip each round (wide, narrow, suppinanted, etc.)

Then for time do alternating ladders of

10,9,8…1 x Toes to Bar
2,4,6…20 x Box Jumps

Results: For the metcon 12:39.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

By cbroccoli | 09/12/2016 - 06:25 |09/12/2016 Body Weight, Chipper, Long (< 20 min), M-G, Time Based

Take 15 minutes and work up to a heavy:

3 x Front Squats

Then, AMRAP in 18 minutes of:

21 x Burpees
15 x Thrusters @ 43kg
9 x Strict Pullups
200 x Double Unders

Results: For the Front Squats got up to 3 x 200lbs/91kg. For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).

Split Squats then KB Swings and V-Ups

By cbroccoli | 04/12/2016 - 19:26 |04/12/2016 Couplet, Light Weights, M-G, Medium (< 15 min)

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Every 3 minutes for 15 minutes

3 x Bulgarian Split Squats per leg @ 95lbs

Then for time

250 x Kettlebell Swings
Every minute, stop and do 3 x V-Ups

Results: Metcon in 14:00 exactly.

Handstand work then a 30/30 Circuit

By cbroccoli | 25/11/2016 - 10:19 |26/11/2016 Chipper, Light Weights, Long (< 20 min), M-G, Time Based

Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

15 x TRX Atomic Pushups
15 x TRX Reverse Rows
15 x Toes to Bar
15 x Man Makers @ 10kg
15 x Deadlifts
15 x KB Swings

Results: Tripod tuck up worked OK. Kickup to Handstand as shown did not work as well as I thought. Needs more work probably. Total of 222 reps for the metcon.

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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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