M – Page 28 – Fitness Managed

Pullups and Deficit HSPU then Kettlebell Swings and Burpees

By cbroccoli | 28/08/2017 - 14:18 |28/08/2017 Body Weight, Couplet, M, Short (<5 min)

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For quality do 5 rounds of

3-5 x Deficit Handstand Pushups (2 inch/ 5cm deficit)
Rest 30 seconds
5 x L-Sit Pullups
Rest 2 minutes

Then for time do

100 x Kettlebell Swings, EMOM stop and do 5 x Burpees

Results: Metcon in 4:30

Core Work then Crossfit Open WOD 17.5 (scaled)

By cbroccoli | 26/08/2017 - 20:39 |22/03/2021 Couplet, M, Medium (< 15 min), Medium Weights, Time Based

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Not for time do 3 rounds of

10 x TRX Knee Tucks
10 x Situps
10 x Russian Twists @ 14kg

Then AMRAP in 12 minutes of

9 x Thrusters @ 95lbs
35 Double Unders

Results: 6 rounds plus 1 rep :-).

Row, Dumbbell Snatches and Box Jumps

By cbroccoli | 25/08/2017 - 20:33 |11/02/2018 EMOM, Light Weights, M, Short (<5 min), Triplet

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For times per round, every 6 minutes for 30 minutes (5 rounds)

Row 500m
8 x Dumbbell Snatch @ 20kg
16 x Box Jumps

Results: 3:28, 3:33, 3:47, 3:50, 3:58.

Back Squats and Toes to Bar then 3 Tabatas

By cbroccoli | 07/08/2017 - 20:38 |07/08/2017 Light Weights, M, Medium (< 15 min), Tabata, Triplet

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5 rounds of

5 x Back Squats @ 165lbs/75kg
Rest 30 seconds
5 x Strict Toes to Bar
Rest 2 minutes

Then do 3 Tabatas (one exercise per tabata) for total calories/reps

Row
Kettlebell Swings
Russian Twist @ 10kg

Results: 23 cal/88 reps/73 reps (184 total)

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

By cbroccoli | 15/07/2017 - 20:32 |17/07/2017 Chipper, Light Weights, M, Medium (< 15 min), Task Based

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Based on CF Invictus WOD from 14 July.

Four sets of:

5 x Power Clean
Rest 20 seconds
5 x L-Seated Dumbbell Press
Rest 3 minutes

For time:

10 x Strict Handstand Pushups
20 x Thrusters @ 95lbs
30 x Kettlebell Swings @ 24 kg
40 x Calories of Assault Bike or Rowing
30 x Kettlebell Swings
20 x Thrusters
10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

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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: M

Pullups and Deficit HSPU then Kettlebell Swings and Burpees

Core Work then Crossfit Open WOD 17.5 (scaled)

Row, Dumbbell Snatches and Box Jumps

Back Squats and Toes to Bar then 3 Tabatas

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

Variance Distribution

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My Runs…

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