Dumbbell Rows – Page 8 – Fitness Managed

Dumbbell Press and Rows, then Row, Deadlifts and Handstand Pushups

By cbroccoli | 14/04/2018 - 13:18 |08/12/2018 Body Weight, Medium (< 15 min), Task Based, Triplet, W-G-M

6 sets of

4-6 x Seated Dumbbell Press @ 18kg
Rest 30 seconds
4-6 x Dumbbell Rows @ 24kg
Rest 2 minutes between sets

For time

Row 1000m
30 x Deadlift @ 185lbs
20 x Handstand Pushups

Results: Metcon in 13:31

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

By cbroccoli | 25/10/2017 - 13:10 |26/10/2017 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds of

3 x Strict Press
Rest 30 seconds
6-8 x Dumbbell Bent Rows @21kg
Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

10 x Push Press @ 115lbs
20 x Toes to Bar
40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

Bench Press and Rows then T2B, Thrusters and DUs

By cbroccoli | 10/06/2017 - 06:55 |11/06/2017 Light Weights, M-G, Short (<5 min), Time Based, Triplet

Not for time do 4 sets of

8 x Bench Press @ 165lbs (body weight)
12 x Dumbell Rows @ 20kg

Rest as needed between sets.

AMRAP in 6 minutes of

12 x Toes to Bar
12 x Thrusters with empty Bar
30 x Double Unders

Results: For the metcon 3 Rounds plus 8 reps.

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

By cbroccoli | 30/04/2017 - 07:07 |03/05/2017 Couplet, Light Weights, Short (<5 min), Task Based, W-G

Every 90 seconds for 18 minutes (6 rounds) do

First 90 seconds – 3 x Strict Press @ 125lbs/55kg
Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

Shoulder to Overhead @ 65lbs
Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

By cbroccoli | 17/03/2017 - 20:18 |08/12/2018 Body Weight, Chipper, Long (< 20 min), Time Based, W-G-M

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Every 3 minutes for 12 minutes (4 sets)

6-8 x Single Arm Dumbbell Press per Arm @ 18kg
6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
Rest 30 seconds

Results: For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)

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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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