Focus Area – Page 8 – Fitness Managed

Run then KB DL, L-Sits and Marches

By cbroccoli | 04/06/2025 - 05:40 |05/06/2025 Body Weight, Core, M, Singlet, Task Based, Very Long (>20 min)

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Warm up

Run 4k

Then 3 rounds

10 x Kickstand Deadlift @ 32kg
Rest 30 seconds
15 second L-Sit
Rest 2 minutes

Then using a single Ketttlebell

50 x Suitcase Hold Marches @ 32kg (total 25 steps per leg) with KB in left hand
Rest 1 minute
50 x Suitcase Hold Marches with KB in right hand

Results: 4k in 25:23 (actually recovering from foot issue so this was my first run in a month).

Pullups then KB Rows, Squats and Presses

By cbroccoli | 01/06/2025 - 16:55 |01/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W

EMOM for 10 minutes

3 x L-Sit Ring Pullup

Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)

1 x Alternating Towel/Rope Pullup (alternate top arm per round)

Then 5 rounds for time

24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)

Then as finisher, as fast as possible, 3 rounds of

10 x Pike Lift
10 x Pike Lift over Kettlebell
10 x Russian Twist (no weight)

Resutls: Metcon 6:56.

Split Squats and Situps then Bike and Ring Pullups

By cbroccoli | 29/05/2025 - 10:31 |01/06/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, M-G, Time Based

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3 rounds of

10 x RFE Split Squats per Leg @ 14kg per hand
8-10 x Weighted Situp @ 20kg

Then 3 rounds of AMRAP in 5 minutes

Bike 1600m
Max Strict Ring Pullups
Rest 3 minutes

Results: Metcon 13-13-11 Pullups.

DLs and Pike Lifts then DLs, Bent Rows and K2B

By cbroccoli | 25/05/2025 - 14:34 |25/05/2025 Core, Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

Every 2 minutes for 12 minutes

3 x Deadlift @ 120kg/265lbs
10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

16 x RDL plus Bent Rows @ 95lbs/43kg
8 x Knees to Elbow
8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.

DB Bench and Rows then Bike, V-Ups and Pushups

By cbroccoli | 22/05/2025 - 19:24 |22/05/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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5 rounds

20 x Dumbbell Bench Press
12 x TRX/Ring Reverse Rows

Then 5 rounds for time

Bike 800m
10 x V-Ups
10 x Pushups

Results: For the Bench Press, increased weight 14kg-16kg-16kg-18kg-18kg. Metcon 13:30

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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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