Pullups – Page 44 – Fitness Managed

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

By cbroccoli | 21/10/2019 - 07:06 |21/10/2019 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

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Every 90 seconds for 18 minutes (3 sets of each)

Round 1 – 6 to 8 x Strict Pullups
Round 2 – 6 to 8 x Handstand Pushups
Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

21 x Kettlebell Swings
15 x Pushups
9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.

Crossfit Open WOD 20.1 (scaled) then Pullups and Handstand Hold

By cbroccoli | 12/10/2019 - 11:27 |12/10/2019 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

10 rounds for time (15 minute time cap)

8 x Ground to Overhead @ 75lbs (Rx is 95lbs)
10 x Burpees Over the Barbell

Then 3 rounds of

8-10 x Strict Pullups
Rest 30 seconds
45 second Handstand Hold
Rest 60 seconds

Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

By cbroccoli | 01/10/2019 - 08:22 |01/10/2019 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

4 x Back Squat
Rest 30 seconds
30 second Handstand Hold
Rest 90 seconds

Then 6 rounds for time

9 x Burpees
9 x Box Jumps
9 x Strict Pullups
9 x Thrusters @ 75lbs
9 x Toes to Bar

Results: Back Squats: 135-155-175-195-200lbs. For the metcon 23:58 (22:38 last time).

Core Work then Deadlifts, Pullups and Dumbbell Clean and Jerk

By cbroccoli | 23/09/2019 - 19:01 |23/09/2019 Couplet, Medium (< 15 min), Time Based, W-G

Three rounds of

30 Second Side Plank Left
30 Second Side Plank Right
10 x Glute Bridges
10 x Parallelette Passthroughs

Then the CF Invictus WOD from today…

Take 20-30 minutes to work up to a heavy Deadlift.

Then AMRAP in 8 minutes of

8 x Pullups
8 x Single Hand Dumbbell Clean and Jerk Left @ 20kg
8 x Singe Hand Dumbbell Clean and Jerk Right @ 20kg

Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).

Bench Press then Pullups, Dips and Pushups

By cbroccoli | 20/09/2019 - 18:47 |23/09/2019 Body Weight, Chipper, G, Time Based

CF Invictus WOD from September 20, 2019.

Every 3 minutes for 15 minutes @ 80% of 1RM.

1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
3-4 x Bench Press

Then AMRAP in 12 minutes of

3 x Strict Pullups
6 x Kipping Pullups
9 x Ring Dips
12 x Pushups

Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 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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