Movement Class – Page 95 – Fitness Managed

Presses and Pullups, then Power Clean, Dips and Bike

By cbroccoli | 28/08/2022 - 19:44 |28/08/2022 Body Weight, Light Weights, M-G, Medium (< 15 min), Task Based, Triplet

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4 rounds to work up to a heavy

8 x Strict Press

Then every 3 minutes for 9 minutes

8 x Strict Press @ 75% of above max weight
8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

21 x Hang Power Clean @ 80lbs/36kg
21 x Ring Dips
1000m Bike or 400m Run
15 x Hang Power Clean
15 x Ring Dips
1000m Bike or 400m Run
9 x Hang Power Clean
9 x Ring Dips
1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.

Sumo Deadlifts then DUs, Devil Press and Step Overs

By cbroccoli | 25/08/2022 - 07:16 |25/08/2022 EMOM, M, Medium (< 15 min), Medium Weights, Task Based, Triplet

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5 rounds of

3 x Sumo Deadlift @ 270lbs/125kg

Then 3 rounds of

15 x Heavy Kettlebell Swings @32kg

Then for time, the German Throwdown Qualifier 22.1… EMOM until you reach 50 reps of each…

Odd – 15 x Double Unders, max reps Devil Press @ 14kg per hand
Even – 15 x Double Unders, max reps Box Step Overs @ 14kg per hand

Results: Deadlift wam up… 5@135, 3@185-235lbs. Metcon 14:47 (may have forgotten the Pushup on the Devil Press?)… tough one either way.

Core Work, Ring MUs, Handstand Progressions

By cbroccoli | 23/08/2022 - 19:28 |23/08/2022 Body Weight, EMOM, G, Medium (< 15 min), Singlet

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3 sets of

3 x TRX Knee Tucks
6 x Mountain Climbers (r+l=1 rep)
Repeat for 3 rounds

3 rounds of

5 x Weighted Ring Rows @ 10kg (feet on bench)

Then every 30 seconds for 10 minutes

1 x L-Sit Ring Muscle Ups

Then spend 10-15 minutes on

Tuck Jump to Handstand Progressions

Results: For the Muscle Ups, all went well, missed on rep 7 and 17, otherwise was able to complete all.

Bench Press and Row

By cbroccoli | 22/08/2022 - 09:02 |23/08/2022 Couplet, M-W, Medium (< 15 min), Medium Weights, Time Based

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4 rounds, resting 2 minutes between rounds

4 x Bench Press @ 85% of 1RM

Then, inspired by CF New England’s “Strictly Business” WOD…

AMRAP (number of Bench Press reps) in 15 minutes of

Row 400m
Max Unbroken Bench Press @60-65% of 1RM

Results: Bench used 175lbs. Metcon 37 reps @135lbs (took 5 rounds).

Back Squats then Ring Rows, Srict Press and Deadlifts

By cbroccoli | 18/08/2022 - 05:28 |22/08/2022 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

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4 rounds, work up to a heavy

8 x Back Squat

Then accumulate

30 x Back Rack Step Ups @ 50% of max weight above (total 15 per leg)

Then AMRAP in 15 minutes

5 x Reverse Ring Rows
10 x Dumbbell Strict Press @ 12kg per hand
15 x Deadlifts @ 185lbs

Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.

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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: Movement Class

Presses and Pullups, then Power Clean, Dips and Bike

Sumo Deadlifts then DUs, Devil Press and Step Overs

Core Work, Ring MUs, Handstand Progressions

Bench Press and Row

Back Squats then Ring Rows, Srict Press and Deadlifts

Variance Distribution

About

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Latest Updates

Tags

My Runs…

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