W-G – Page 4 – Fitness Managed

Deficit Deadlifts then Push Press, Pike Press, Atomic Pushups and Lunges

By cbroccoli | 31/12/2024 - 20:38 |31/12/2024 Chipper, Core, Light Weights, Medium (< 15 min), Tabata, W-G

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Starting a cycle of Deadlifts inspired by RepWerks on Instagram.

Work up to a heavy

5 x Deficit Deadlift

Then EMOM for 8 minutes

8 x Deficit Deadlifts @ 75% of above max

Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…

Tabata 1 – Push Press @ 65lbs/32kg
Rest 1 minute
Tabata 2 – Pike Lifts over KB
Rest 1 minute
Tabata 3 – Front Rack Lunges @ 65lbs/32kg
Rest 1 minute
Tabata 4 – TRX Atomic Pushups

Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

By cbroccoli | 27/12/2024 - 08:57 |01/01/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

3 rounds of

6 x Strict Press @ same weight as last time
5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

21 x Abmat Situps
18 x Dumbbell Deadlift @ 18kg per Hand
15 x Dumbbell Bent Rows
12 x Dumbbell Cleans
9 x Dumbbell Push Press
6 x Dumbbell Front Squats
3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

Front Squats and Lunges then Ring MU, Step Ups and T2B

By cbroccoli | 15/12/2024 - 10:35 |15/12/2024 Body Weight, Long (< 20 min), Lower Body/Legs, Time Based, Triplet, W-G

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4 rounds of

4 x Front Squat @ 6RM weight

Then 3 rounds of

12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

3 x Ring Muscleup
12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

DL and Strict Pullups then Power Snatch and Dips

By cbroccoli | 04/12/2024 - 19:02 |04/12/2024 Chipper, Light Weights, Long (< 20 min), Task Based, W-G

Based on a couple of Crossfit Mainsite WODS…

For time 21-15-9 of

Deadlifts @ 155lbs/70kg
Strict Pullups

Rest 3 minutes then for time 21-15-9

Hang Power Snatch @ 65lbs/32kg
Dips

Results: 9:47 and 7:31.

OH Press then Dips and SDLHP

By cbroccoli | 26/11/2024 - 07:12 |28/11/2024 Couplet, Light Weights, Medium (< 15 min), Task Based, Upper Body/Arms, W-G

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3 rounds

6 x Strict Press @ 75-80% of 1RM

Then the Crossfit workout from November 23… for time, 1-2-3-4-5-6-7-8-9-10 reps of

Ring Dips
Sumo Deadlift High Pull @ 75lbs/34kg

Results: Used 120lbs/55kg for the Strict Press. Broke the sets up to get all reps in, rest no more than 30 secpnds between reps… set 1 – all 6 reps unbroken/set 2 – 5 plus 1/set 3 – 4 plus 1 plus 1. Metcon 8:32.

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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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