April 2025 – Page 2 – Fitness Managed

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

By cbroccoli | 21/04/2025 - 17:10 |26/04/2025 Chipper, Lower Body/Legs, M-W, Medium (< 15 min), Medium Weights, Time Based

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10 rounds of the following complex

1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
1 x Front Squat @ 36kg
Repeat for 3 a total of sets
Rest 1 minute

Then AMRAP in 12 minutes

3 x Single Arm Kettlebell Swing @ 20kg
3 x Single Kettlebell Deadlift
3 x Single Kettlebell Row
3 x Single Kettlebell Thruster
Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Power Clean Complex then Row

By cbroccoli | 17/04/2025 - 07:30 |17/04/2025 M, Medium (< 15 min), Singlet, Task Based, Upper Body/Arms

7 rounds of the following complex increasing weight per round

2 x High Hang Power Clean
2 x Hang Power Clean
2 x Power Clean

Then for time

Row 1k
Rest 2 mimutes
Row 750m
Rest 2 minutes
Row 500m
Rest 2 minutes
Row 250m

Results: Complex 80-95-105-115-120-125-130lbs/59kg. 3:52-3:04-2:02-0:59. 16:00 or so with rests.

Deadlifts, L-Sits and Lunges

By cbroccoli | 16/04/2025 - 05:35 |17/04/2025 Core, Couplet, Medium (< 15 min), Medium Weights, Task Based, W

A mashup of a Crossfit WOD followed by a Street Parking WOD which I think complement each other nicely….

7 rounds of

15 second L-Sit
Rest 30 seconds
3 x Heavy Deadlift
Rest 1 minute

Then 30 rounds for time of

2 x DB Deadlift @ 18kg per hand
2 x DB Farmer Lunges @ 18kg per hand (r+l=1rep)

Results: Used 255lbs/115kg for the Deadlifts. Metcon 12:35.

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

By cbroccoli | 14/04/2025 - 07:10 |16/04/2025 Chipper, Light Weights, Medium (< 15 min), Task Based, Upper Body/Arms, W-G

3 rounds of

10 x Bench Press (increase weight per round)
Rest 20 seconds
10 x Kickstand Deadlift per Side @ 32kg
Rest 2 mintues

Then EMOM for 10 minutes

1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
Rest 2 minutes
30 x Weighted Situps @ 10kg plate
Rest 2 minutes
30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
Rest 2 minutes
50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
Ret 2 minutes
50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

Front Squats and DB Rows then Row and OH Reverse Lunges

By cbroccoli | 09/04/2025 - 07:14 |09/04/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based, Time Based

5 rounds

10 x Front Squats increase weight per round
Rest 30 seconds
10 x Dumbbell Rows @ 20kg per Hand
Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

Row 500m
Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

? x Sandbag Overhead Reverse Lunges
Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

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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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