Light Weights – Page 2 – Fitness Managed

Back Squats then Row, Step Ups, V-Ups and Bent Rows

By cbroccoli | 26/03/2025 - 05:55 |27/03/2025 Chipper, Light Weights, Lower Body/Legs, Task Based, Very Long (>20 min), W-G-M

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5 rounds, work up to a heavy

10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

1000m Row
30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
20 x Dumbbell Bent Rows @ 14kg per hand
10 x V-Ups
1000m Row
10 x V-Ups
20 x Dumbbell Bent Rows
30 x Box Step Ups
1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

By cbroccoli | 12/03/2025 - 06:16 |14/03/2025 Couplet, EMOM, Light Weights, Lower Body/Legs, Medium (< 15 min), W-G-M

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Take 15 minutes and work up to a heavy

5 x Back Squat

Then 3 rounds of

8 x Hip Thrusts
15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
Minute 2 – 8 x Front Squats + Max Burpee Pullups
Minute 3 – 7 x Front Squats + Max Burpee Pullups
Minute 4 – 6 x Front Squats + Max Burpee Pullups
Minute 5 – 5 x Front Squats + Max Burpee Pullups
Minute 6 – 4 x Front Squats + Max Burpee Pullups
Minute 7 – 3 x Front Squats + Max Burpee Pullups
Minute 8 – 2 x Front Squats + Max Burpee Pullups
Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)

Back Squats then CF Open WOD 25.1

By cbroccoli | 03/03/2025 - 20:28 |04/03/2025 Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Time Based, Triplet

3 rounds of

5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

3 x Burpees (Rx is lateral over the DB)
3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
10 x Lunges (Rx is 2 x 4.5m walking)
6 x Burpees
6 x Single Dumbbell Hang Clean and Press
10 x Lunges
9 x Burpees
9 x Single Dumbbell Hand Clean and Press
10 x Lunges
etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

By cbroccoli | 26/02/2025 - 07:30 |26/02/2025 Chipper, EMOM, Light Weights, Medium (< 15 min), Upper Body/Arms, W-G-M

4 rounds of

3 x Strict Press @ 75% of 1RM
Rest 20 seconds
8-10 x Barbell Bent Rows
Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Back Squats then Row and Front Squats

By cbroccoli | 23/02/2025 - 06:00 |02/03/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based

4 rounds of

5 x Back Squats @ 93% of 5RM

Then for time a modified version of CF New England’s WOD from Feb 14…

45 calorie Row
30 x Thrusters. @ 75lbs/34kg
30 calorie Row
20 x Thrusters
15 calorie Row
10 x Thrusters

Results: Used 200lbs/91kg for the Back Squats. Metcon 12:58.

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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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