Movement Class – Page 265 – 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)

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

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.

Split Squats and Thursters, T2B and Power Cleans

By cbroccoli | 22/08/2017 - 17:08 |05/06/2018 Medium Weights, Short (<5 min), Task Based, Triplet, W-G-M

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Every 3 minutes for 12 minutes (4 rounds)

5 x Split Squats

Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):

20 x Sandbag Thrusters @ 30lbs (or Wallballs @ 20lbs/9kg)
10 x Toes to Bar
5 x Power Cleans @ 125lbs
Rest 2 minutes

Results: Split Squats – 65/80/95/115lbs. Metcon: 1:48/1:50/1:59/2:06

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

By cbroccoli | 21/08/2017 - 18:53 |21/08/2017 Chipper, Heavy Weights, Long (< 20 min), Task Based, W-G-M

Another CF Invictus inspired WOD which I improved on.

5 rounds of

5-7 x Deadlift
Rest 30 seconds
20 x Kettlebell Swings
Rest 1 minute
5-7 x Weighted Dips @ 30lbs
Rest 30 seconds
10-15 x Plyometric Pushups
Rest 2 minutes

Cash out with 200 Double Unders for time.

Results: For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds. Completed all 7 reps of Deadlifts and Dips in each round. Had to drop to 12 Pushups in the 3rd round. Completed the Double Unders in 4:44.

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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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