Format – Page 8 – Fitness Managed

Strict Presses then Back Squats and Push Presses

By cbroccoli | 08/02/2025 - 18:34 |10/02/2025 Couplet, Medium (< 15 min), Medium Weights, Time Based, Upper Body/Arms, W

Take 20 minutes and work up to a heavy

1 x Strict Press

Then a Crossfit Mainsite WOD… AMRAP in 12 minutes

12 x Push Press @ 50kg
12 x Back Squat @ 50kg

Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By cbroccoli | 07/02/2025 - 13:06 |07/02/2025 Body Weight, Full Body, Medium (< 15 min), Task Based, Triplet, W-G-M

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5 rounds

3 x Deficit Deadlifts @ heavier than last time
6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

10 x Single Kettlebell Kickstand Deadlift @ 24kg
3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

10 x Box Jumps
10 x Burpees
10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

A Core EMOM then Hip Thrusts

By cbroccoli | 04/02/2025 - 07:08 |04/02/2025 Core, EMOM, Light Weights, Long (< 20 min), Triplet, W-G

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Pulled something in my left Bicep last week so some light core work today.

EMOM for 20 minutes (5 rounds of each)

10 x Pike Lift over a Kettlebell
10 x Hip Thrusts @ 110lbs/50kg
45 Second Side Plank Left
45 Second Side Plank Right

Then 4 rounds of

8 x Hip Thrusts

Results: Used 85kg for the Hip Thrusts with a 1 second pause at the top of each rep.

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

By cbroccoli | 29/01/2025 - 05:59 |04/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

6 rounds, rest 1 minute between rounds

6 x Strict Pullups
4 x Strict Pullups @ 10kg
2 x Strict Pullup @ 20kg
2 x Strict Pullup @ 20kg
4 x Strict Pullups @ 10kg
6 x Strict Pullups

Then 3 rounds for time

10 x TRX Tricep Extensions
10 x TRX Reverse Rows
Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

Minute 1 – 15 Second L-Sit
Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

Back Squats then Front Squats and Wall Walks

By cbroccoli | 28/01/2025 - 07:20 |22/02/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, Task Based, W-G

4 rounds of

5 x Back Squats @ 93% of 5RM

Then the Steetparking WOD from 22. January

20 x Barbell Front Squats @ 75lbs
3 x Wall Walks
18 x Barbell Front Squats
3 x Wall Walks
…
2 x Barbell Front Squats
3 x Wall Walks

Results: Used 200lbs/91kg for the Back Squats. Metcon 20:22.

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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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