Light Weights – Page 10 – Fitness Managed

Deadlifts and Overhead Press then Row, Dips and Deadlifts

By cbroccoli | 06/06/2023 - 07:49 |07/06/2023 Light Weights, Long (< 20 min), Task Based, Triplet, W-G-M

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5 rounds

5 x Single Leg Deadlift @ 24kg per Side
8 x Alternating Dumbbell Seated Overhead Press @ 14kg (L+R=1 rep)
Rest 1 minute

Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time

Row 800m
15 x Dips
10 x Deadlift @ Bodyweight (Rx is 285lbs/125kg)

Results: Metcon 17:12. Bodyweight 70kg.

Run, Bar Muscle Up and G2OH

By cbroccoli | 28/04/2023 - 20:06 |28/04/2023 Light Weights, Long (< 20 min), Triplet, W-G-M

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5 rounds for time

200m Run
4 x Bar Muscle Ups
8 x Ground to Overhead

Results: Did this one in the Parcours so used a big rock for the G2OH, ca. 25kg. Metcon 16:55.

Pause Back Squats then Kneel-Stand, Pushups and T2B

By cbroccoli | 17/04/2023 - 20:05 |19/04/2023 Light Weights, M-G, Medium (< 15 min), Time Based, Triplet

6 rounds of

4 x Pause Back Squats @ 85% of 3RM

Then AMRAP 15 of

30 x Alternating Sandbag Kneel-Stand (15 per leg) @ 20kg Sandbag
20 x Pushups
10 x Toes to Bar

Results: Used 170lbs/77kg for the Back Squats. Held Sandbag in Front Rack. Metcon 3 rounds plus 20 reps.

HPCs then Bike, Devil Press and Step Ups

By cbroccoli | 12/04/2023 - 18:54 |12/04/2023 Light Weights, Long (< 20 min), M-W, Task Based, Triplet

Take 15 minutes and work up to a heavy

3 x Hang Power Clean

Then for time

2000m Bike Buy-in
15 x Sandbag Devil Press @ 20kg
30 x Alternating Sandbag Step Ups @ 20kg (total, 15 per leg)
12 x Sandbag Devil Press @ 20kg
24 x Sandbag Step Ups @ 20kg (total, 12 per leg)
9 x Sandbag Devil Press @ 20kg
18 x Sandbag Step Ups @ 20kg (total, 9 per leg)
2000m Bike Cash-out

Results: HPC 140lbs/63kg. Metcon 16:47.

G2OH, Reverse Lunge and Row

By cbroccoli | 17/01/2023 - 10:17 |21/01/2023 Light Weights, Long (< 20 min), M-W, Time Based, Triplet

Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

10 second Seated Forward Fold (Yoga)
10 x Pike Lifts with hands at knees
10 x Pike Dips (Lift your butt)
10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

10 x Sandbag Ground to Overhead @ 20kg sandbag
15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra 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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