Air Squat – Page 6 – Fitness Managed

CF Invictus WOD from 4 Sept. Modified

By cbroccoli | 08/09/2014 - 04:23 |04/09/2015 Body Weight, Chipper, Long (< 20 min), Medium Weights, Time Based

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Dumbbell Lunge

3 x 20 @ 18kg per hand

Rest 1 minutes

Complete as many rounds as possible in 5 minutes of:

20 x Double-Unders
10 x Squats

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

5 x Man-Makers @ 10kg per hand
10 x Burpees

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

5 x Toes to Bar
10 x Push-Ups

Result: Double unders still suck. Set 1: 3 + 19 / Set 2: 3 / Set 3: 6

Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.

TRX Hotel Workout 1

By cbroccoli | 03/07/2014 - 07:32 |21/02/2020 Body Weight, Medium (< 15 min), Triplet

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For time perform the following in a reverse ladder of 21-18-15-12-9-6-3 reps for a total of 7 rounds.

TRX Atomic Pushups
TRX Reverse Rows

Between each round do 20 Air Squats.

Snatch Pushup Squat Chipper

By cbroccoli | 20/03/2014 - 07:20 |20/03/2014 Body Weight, Chipper, Long (< 20 min), Medium Weights, Task Based

For time complete one round of:

100 Double Unders
10 Dumbbell Snatches per hand @ 21kg
25 Pushups
50 Air Squats
8 Dumbbell Snatches
20 Pushups
40 Air Squats
6 Dumbbell Snatches
15 Pushups
30 Air Squats
4 Dumbbell Snatches
10 Pushups
20 Air Squats
4 Dumbbell Snatches
5 Pushups
10 Air Squats
100 Double Unders

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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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