Dip – Fitness Managed

Front Squats and Weighted Pullups then Row, Dips, Pullups and Gobet Squats

By cbroccoli | 27/01/2024 - 18:48 |14/04/2024 Body Weight, Chipper, Medium (< 15 min), Task Based, W-G-M

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3 rounds of

1 x Pause Front Squat @ 65% of 1RM
6 x Front Squat
Rest 30 seconds
Max Weighted Pullups @ 10kg
Rest 2 minutes

Then 3 rounds for time

18 Calorie Row
15 x Dips
12 x Goblet Squats @ 24kg
9 x Pullups

Results: Used 145lbs/65kg for the Front Squats. Metcon 10:39.

Handstand Work then L-Sit, Hang Power Snatch and Pullups

By cbroccoli | 10/01/2024 - 06:42 |14/01/2024 Couplet, Light Weights, Short (<5 min), Task Based, W-G

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Spend 15 minutes working on slow press to HEADstand. See this YouTube Video for what I mean.

Then

3 x 10 second Frog Stand Hold
2 x 10 second Wall Facing Handstand Hold (wall walk up until very close with wall)
3 x Frog Stand Press to Handstand (against wall)

Then 4 rounds of

6 x Dip to L-Sit (from Bars, all in one movement, first a dip then into an L-Sit then back to Dip…, etc.)
Rest as needed

Then as finisher, Crossfit WOD from 08 Jan… 3 rounds for time

15 x Hang Power Snatch @ 65lbs/30kg
10 x Pullups

Results: Metcon 6:20.

Bench Press and Dips then Row, DB Snatch, DB Clean, DB Press

By cbroccoli | 28/09/2021 - 01:06 |01/10/2021 Chipper, Long (< 20 min), M-W, Medium Weights, Time Based

Take 15 minutes and work up to a heavy

5 x Bench Press

Then every 3 minutes for 9 minutes

10 x Dips

Then AMRAP in 4 minutes

Row 500m
Max Reps Dumbbell Snatch @ 16kg per hand (use two DBs)

Rest 2 minutes then AMRAP in 4 minutes

Row 500m
Max Reps Dumbbell Hang Power Clean @ 16kg per hand

Rest 2 minutes then AMRAP in 4 minutes

Row 500m
Max Reps Dumbbell Push Press @ 16kg per hand

Results: Bench Press 170lbs/77kg. Metcon 17-24-29 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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