Body Weight – Page 63 – Fitness Managed

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

By cbroccoli | 05/12/2018 - 18:10 |05/12/2018 Body Weight, Chipper, EMOM, G, Long (< 20 min)

Warm up with 3 rounds of

3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

Station 1 – 6 -8 x Strict Pullups
Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
Station 3 – 4 – 6 x Handstand Pushups
Station 4 – 8 – 12 x Russian Twists @ 14kg

Results: TGUs 14-18-21kg. EMOM went as planned.

Overhead Squats then Row, HSPU, V-Ups and Pullups

By cbroccoli | 29/11/2018 - 07:36 |29/11/2018 Body Weight, Chipper, Long (< 20 min), M-G, Time Based

Take 20 minutes and work up to a heavy

5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

45 seconds Row for Calories
Rest 45 seconds
45 seconds Handstand Pushups
Rest 45 seconds
45 seconds V-Ups
Rest 45 seconds
45 seconds Pullups
Rest 45 seconds

Results: Overhead Squats were not good today… struggled to get up to 75lbs. For the Metcon did 55-53-48 reps per round.

Handstand Work then DUs, Ring Dips, Situps, Deadlifts

By cbroccoli | 26/11/2018 - 07:09 |08/12/2018 Body Weight, Chipper, Long (< 20 min), Time Based, W-G-M

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Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.

Then AMRAP in 20 minutes

20 x Double Unders
20 x Situps
20 x Double Unders
20 x Ring Dips
20 x Double Unders
20 x Deadlifts @ Bodyweight

Results: Handstands going OK. Spent most of the time just trying to do a freestanding handstand. Finished with 2 x 30 second handstand hold against the wall. Metcon 3 rounds plus 47 reps.

Squats, Pullups, Pushups, and KBS

By cbroccoli | 10/11/2018 - 07:56 |10/11/2018 Body Weight, Chipper, Long (< 20 min), Task Based, W-G-M

This is a modified version of The Legend Hero WOD.

For time

10 x Back Squats @ 165lbs/75kg
25 x Pullups
50 x Pushups
75 x Kettlebell Swings
50 x Pushups
25 x Pullups
10 x Back Squats @ 165lbs

Results: Quick saturday workout before the farmers market… 15:32

Strict Press, then Row, Dumbbell Push Pres

By cbroccoli | 07/11/2018 - 18:36 |07/11/2018 Body Weight, Chipper, Medium (< 15 min), Task Based, W-G-M

Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

250 Double Unders
40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
30 x Pullups
20 x Burpees

Results: Strict Press 105-115-125-130-130lbs. Metcon in 9:51.

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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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